A late update after XMAS and New Year.  I finished the final ride in the 7 week program on the 27th and pleased with the results.

I have added two HR graphs from the beginning and end of the program doing the long tempo rides.

This graph is a 20min tempo ride from week 1.  The cadence (green) is 90rpm for the majority of the ride in Zone 2 with a tempo ride in Zone 3 for 20 mins.  My HR shoots up in the tempo section and hasn’t recovered a lot by the end of the ride when spinning at 90rpm again.

This graph is now showing a 50 min tempo ride from week 6 (week 7 had a computer failure!).  My HR remains lower throughout with the same power outputs.  The spiking of the HR on the tempo part of the rdie is due to hills.  My HR is now recovering after each hill.

There is also now a significat drop once I come back to Zone 2 at the end.