BIKE 0:55
WARM UP
10:00 easy spinning, gradually bringing your HR up to 65%
DRILLS
3 x 3:00 ILT w/30 sec rest after each set -- do each repeat as
-- 6 x (20 sec one leg, 10 sec transition)
30:00 continuous spinning, following this pattern:
- 7:00 @75%, 3:00 @60%
- 2:00 @85%, 8:00 @65%
- 7:00 @75%, 3:00 @60%
COOL DOWN
spin easy through the end of the session
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