Workout
This session is a mixture of aerobic efforts and sprints and should really help your riding - whether you're looking to just get fitter on the bike or develop that race winning kick!
warmup
Intensity: 55percentage
5 mins ramp warm up (3-7/10)
Repeat 4 times
active
Intensity: 100percentage
4 mins threshold (8/10)
active
Intensity: 200percentage
30s Max! (10/10)
recovery
Intensity: 40percentage
30s Easy recovery (1/10)
recovery
Intensity: 40percentage
5 Mins easy extra recovery (1/10)
active
Intensity: 100percentage
2 Mins Hard! (8/10)
recovery
Intensity: 70percentage
1 Min steady (5/10)
active
Intensity: 100percentage
2 Mins Hard! (8/10)
cooldown
Intensity: 40percentage
5 Mins easy cool down (1/10)
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