BIKE 1:05
WARM UP
10:00 easy spinning @60% intensity
DRILLS
3 x 3:00 ILT w/30 sec recovery after each
Each one should be done as 6 x (20 sec one leg/10 sec transition), continuous
MAIN SET
This is designed to help build general aerobic conditioning and to help you gain a sense of pace for longer distances.
4 x 7:00 @75% intensity w/3:00 @60% recovery after each
COOL DOWN
easy spinning, brining your HR back down below 60%
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