Notes
10min warm up in 15 ring @17-19 mph
workout 40 mins:
10x (1min @21-21.9mph in 15ring -> 1min @22-22.9mph/ 2 min recovery in 16ring @ 17-18mph)
10min cool down in 17 and 16 ring @ 14-18 mph
probably doesn't make sense to most of you guys. This is the equivalent of running long hard uphills and coasting downhill. 21mph or higher on a trainer feels like you are trying to ride fast in mud. My quads could barely support my body weight going down the stairs afterwards. good stuff.