March 2, 2019

SATURDAY – 10 AM

CYCLING (Hill sprints)

15 min w/u
6 x 50 meters small ring w 2 min rest each
3 x 250 meters – 53 x 17 with one shift up;  2 min rest each;
3 x 250 m – 53 x 16 with two shifts; 2 min rest each;
1 x 250 m from 53 x 15 @ 28 mph then wind up and shift twice
15 min cool down.   

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