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Notes

Speed Intervals Ladder: 7 km Warm-Up + 1 ' Hard, 2 ' Hard, 3 ' Hard, 4 ' Hard, 5 ' Hard, 4 ' Hard, 3 ' Hard, 2 ' Hard, 1 ' Hard + 4 km Cool-Down. Hard: RPM > 115-120, resistance 10-12/30 (R 1' spininng)