Hi All,
I am new to the cycling world, well not that new but about a year into it. I just recently started riding in a group and I am looking to start training for an Ironman. A buddy gave me a training plan to start and I am having a hard time understanding the cycling portion and was hoping someone here can help. Oh, I should mention, my buddy is out of town and is unavailable for a month so I would ask him but I have no way of getting in contact.

The training plan is as follows:
1:30 bike intervals (3x10 at zone 3, 2 min easy)

My interpretation of that is:
My total ride time is an hour and 30 minutes. Within that hour I need to incorporate 3, 10 minute zone 3 intervals. I guess the confusion for me is where does the 2 min easy comes to play? If I am riding for an hour and a half, does that mean within every half hour I need to incorporate a 10 minute zone 3 pace? What about the other 20 minutes? Sorry if I sound lame but I hope I someone can help clarify.