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Old 05-09-11 | 03:24 PM
  #4  
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Allegheny Jet
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Joined: Oct 2007
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From: Medina, OH

Bikes: confidential infromation that I don't even share with my wife

You don't say how you determine what your zone 4 is but after a 1 hour effort with 85-95% of the ride @ Z4 you should be beat up. I have done testing using power to determine my training ones. My zone 4 efforts could never last more than 1 hr and then it would be the hardest workout or race done in a very long time.

To get a harder workout completed you could hammer the hills during your 1 hr rides at a high intensity, like the hardest you can go for 2 to 4 minutes then backing off the pace to recover while riding, those type of intervals would boost your VO2 Max.
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