Workout #1 - 60 minutes
5:00 easy warm up
20 x 1:30 hard (Z3)/30 seconds easy
5 x 30 seconds hard (Z6+)/1:30 easy
(hard gear, low cadence)
5:00 easy cool down
Workout #2 - 60 minutes
5:00 easy warm up
4 x 6:00 hard (Z4)/3:00 easy
3 x 4:00 hard (Z3)/1:00 easy
4:00 easy cool down
Workout #3 - 60 minutes
5:00 easy warm up
10 x 3:00 hard (Z3)/1:00 easy
10:00 hard (Z4)
5:00 easy cool down |
