Notes
ride 60 minutes as 5 minutes warm up 100-120 bpm. then 3 x 30 seconds spin ups (as high of rpm as you can get in small ring) ride 60 minutes as 5 minutes warm up 100-120 bpm. then 3 x 30 seconds spin ups (as high of rpm as you can get in small ring) 30 seconds soft pedal easy.
2 minutes easy.
10 minutes @ 120-130 bpm.
10 minutes @140-150 bpm.
10 minutes @130-140 bpm.
10 minutes @140-150 bpm.
10 minutes @ 120-130 bpm.
Training Plan Entry
ride 60 minutes as 5 minutes warm up 100-120 bpm. then 3 x 30 seconds spin ups (as high of rpm as you can get in small ring) ride 60 minutes as 5 minutes warm up 100-120 bpm. then 3 x 30 seconds spin ups (as high of rpm as you can get in small ring) 30 seconds soft pedal easy.
2 minutes easy.
10 minutes @ 120-130 bpm.
10 minutes @140-150 bpm.
10 minutes @130-140 bpm.
10 minutes @140-150 bpm.
10 minutes @ 120-130 bpm.