2H at safe i1 low intensity with 4x5M high cadence. Aim for 60-70% of HRmax. Perform 4 x 5M of high cadence at 10 RPM higher than your preferred cadence. 5M at preferred cadence between bouts. Avoid drifting into i2, particularly during high cadence bouts. Lower power during these if you need to maintain a steady HR. Use feel (easy), HR & talk test for intensity control (these take precedence over %FTP). Little to no cardiac drift. Purpose: Enhance aerobic capacity. Expand your range of preferred and efficient cadences. Stimulating mitochondrial biogenesis (cellular powerhouse), increase capillarisation, improve metabolic flexibility (utilising fat as fuel source), increased cycling efficiency (more miles to the gallon), which ultimately delays lactate production (increased lactate thresholds). You can read more on this topic in this open-access review by Seiler & Tønnessen: https://sportsci.org/2009/ss.htm Scheduling: A lower prioritised workout that can be moved around when needed. One of the latter workouts to decide on when planning your week.