Workout #1 - 60 minutes
5:00 easy warm up
6 x 1:00 hard (Z5)
2:00 easy
8 x 3:00 hard (Z3)
1:00 easy
5:00 easy cool down
Workout #2 - 60 minutes
5:00 easy (Z1)
5:00 @ Z2
5:00 @ Z3
3 x 8:00 hard (Z4)
4:00 easy
5 x 15 seconds standing, hardest gear (Z6)
45 seconds easy
4:00 easy cool down
Workout #3 - 60 minutes
7:00 easy warm up
3 x 4:00 hard (Z4)
2:00 easy
15 x 1:30 hard (Z3)
30 seconds easy
5:00 easy cool down |
