Training Goals:
- Improve FTP (Functional Threshold Power)  
- Build endurance for long rides
- Maintain consistent training

Power Zones (adjust based on your FTP):
- Zone 1 (Active Recovery): < 55% FTP
- Zone 2 (Endurance): 56-75% FTP  
- Zone 3 (Tempo): 76-90% FTP
- Zone 4 (Lactate Threshold): 91-105% FTP
- Zone 5 (VO2 Max): 106-120% FTP

Weekly Structure:
- 70-80% easy/moderate intensity
- 20-30% high intensity
- At least 1 rest day per week