A 45 Minute Indoor Trainer Workout filmed during the 210km 2015 Around the Bay - https://raceatlas.com/event/around-the-bay
Workout Details:
All day pace
56-75% - Average Power
69-83% - Average HR
Lactate Threshold Effort - Just below to just above TT effort, taking into account duration, current fitness etc.
91-105% - Average Power
95-105% - Average HR
Easy spinning
Less than 55% - Average Power
Less than 68 - Average HR