Cool We are starting this notifications feature that gives you the “main work” in text format either daily or weekly. That should be done in the next month…
You can for sure inject this main work into longer rides. I would say that is recommened, at least that’s how pros train. Andrea frequently puts secondary work before main work, or has extended warmups so I don’t see this as a problem either. Probably not best to put it at the end as you are starting to get tired.
Make sure you take it easy enough so that you feel fresh when starting your intervals and can focus on doing them in top quality but other than that you are pretty fine to do them in the best location on your ride. Find the perfect hill. Finding routes near you that hit the perfect place to do your workout is ideal. We designed our Coach Jack workouts in Garmin so your warmup can be as long as you want and you hit the lap button when you are ready to start your main work for example.