Notes
20 min WU – easy spin – cadence 85-90
10 min – easy gear – higher cadence 90-93
5 min hard gear – cadence 85-90
10 min – medium effort
5 min – harder gear time trial effort – work hard, get HR up higher
10 min – easy gear - higher cadence 90-95
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10 min – alternate hard 2 min, easy 2 min
10 min easy spin CD
If the weather is bad this workout lends itself to being done indoors but if you can get outside and do it, it works well too!
Planned Time: 1:19
Distance Planned: 20 mi
15.0 avg pace ♥ 134 / 156