Do you use a Garmin? This is a great feature of Garmin Connect to load up your workout prior to doing the session. As you do the session your watch or your head unit on the bike will guide you through the workout advising you what intensity you should be at and keep you on target. When you up load it to TrainingPeaks, each segment of the workout is recorded as a lap and makes it easy for your coach to analyse.
If you would like further advice feel free to contact me.
I am the Head Coach & Director of Qwik Kiwi Coaching.
I specialise in assisting first timers and recreational athletes to achieve their sporting goals. I can be contacted at email@example.com and 021 348 729.
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Coach Ray is the author of a number of books including the ‘Top 10 Workouts From Coach Ray’.