Workout #1 - 60 minutes
5:00 easy warm up
5 x 15 seconds (biggest gear, standing) (Z6)
45 seconds recoveries
6 x 1:00 hard (Z5)
2:00 recoveries
2 x 4:00 hard (Z4)
2:00 recoveries
10 x 1:30 hard (Z3)
30 second recoveries
Workout #2 - 60 minutes
5:00 easy warm up
3 x 6:00 hard (Z4)
3:00 recoveries
8 x 1:00 hard (Z5)
2:00 recoveries
4:00 easy cool down
Workout #3 - 70 minutes
5:00 easy warm up
10 x 3:00 hard (Z3)
1:00 recoveries
2 x 8:00 hard (Z4)
4:00 recoveries
1:00 easy cool down |
