Notes
Elevated front wheel with 2 climbing blocks to simulate elevation
15 minute warm up
10 minutes in big ring with gearing so that cadence was between 55-60
5 minute recovery (small ring) cadence @ 90
10 minutes in big ring with gearing so that cadence was between 55-60
5 minute recovery (small ring) cadence @ 90
10 minutes alternating gearing 1 minute hard (cadence 50-55), 1 minute easier gearing (cadence 85)
5 minute recovery (small ring) cadence @ 90
5 minutes hard gear alternating sitting and standing every :30
10 minutes cool down