This is a good workout for building base cycling endurance. It uses long intervals so be honest with your pacing and try to stay consistent throughout each interval.

Warm Up: 10 Minutes

Main Set:

20 Minutes Olympic Pace
20 Minutes Ironman Pace
20 Minutes Sprint Pace
20 Minutes Half-Ironman Pace
20 Minutes Olympic Pace

Cool Down: 10 Minutes

Total Time: 2 Hours