Adding in a heart rate component to your training is important, but it can be confusing. Your power and heart zones may not align.

Analyse the details of your 85% workout to get a sense of how well you did and whether to progress it.

You aren't going to feel amazing every day but it is important to try. Manage your warm-up by feel, you may end up having an amazing ride.

Using Training Peaks we can go in and look at the metrics - power, heart rate and cadence - to check if you did a good job on your workout

When doing hard work there is a direct correlation between sugar in and watts out.

Use your testing results, and some insights into what sort of rider you are, to figure out where to take your training.

You can always add time at your endurance pace. Cycling is a sport that rewards time spent training, just be sure it doesn't fatigue you.

Each ride has unique physical characteristics. Let’s look at how different types of rides might approach the same workout.

Why are different rides with the same average power leaving your legs feeling so different? Pacing. Keep an eye on your variability index.

Pushing the watts when a ride is hard is great. First though you have to get to that point in the ride and have the energy left to push

We all like to feel like we are training - but but that leads to fatigue and stagnation.

You might not think so but if you are riding at threshold it is like racing.

Repeatability - the ability to do an effort more than once consistently, is one key element of fitness that is often overlooked.

For many FTP has become the primary measure of a cyclist’s ability but no one number can define a rider. Determine FTP the Sans Chaine way.

The time trial is known as the race of truth. They are all-out efforts. Pacing is crucial. Knowing how to time trial will make you better

Use the lap function on your head unit alongside Zwift to make sure you are hitting your target wattage.

What to do with your first ramp test.

An opener "opens" the legs and keep them from being blocked. Do the right opener to feel confident come event day

Learning how to control our wattage using cadence and gearing is an important part of improving as a rider.

Just say no to ERG mode