Biking to work is good exercise. It can make it easier to meet our exercise needs.
When commuting by bike, what heart rate or power zones do people usually use? What's a recommended target? Should we try to get to work as fast as possible or at a more relaxed pace? Do the commuters decide it based on feel?
Which days should we do sprinting? Should we have similar schedules every week?
An example of a schedule with the zones can be helpful.
Let's say you work full time and you want to break the plateau. You want the kind of fitness improvements that make you bike to work faster and improve race times.
Update Dec 20 Possible fitness goals: Faster commuting times, faster cruising speeds, 30 km/h feels easy, faster sprints to decrease missing green lights, being able to outrun wolves and bears. Getting to work faster on a bike means less need for driving to work or e-bikes!
If intervals are done, does that mean the next day must be zone 1 to be fully recovered to train hard enough for your next interval session? Is the fat burning zone good enough?