May 19, 2019

SUNDAY 1030 AM

CYCLING (track)

25 Lap warmup. 2 laps rest. 1 seated 100m. 1 lap rest. 1 standing 100m.
10 min rest
1×10 lap effort. Last lap at the same speed as the first – (LLSAF).
10 min rest.
2×5 lap efforts. 2 laps rest in between. LLSSF
10 min rest.  Change gear from 92” to 96”
3×3 lap efforts. 2 laps rest in between. LLSSF
10 min rest.   Change gear from 96” to 100”
5×1 lap efforts. 2 laps rest in between. LLSSF
10 min rest
5x200m efforts. 2 laps rest in between. LLSSF
10 min rest
10 lap cool down

NOTE:

  • AM Body weight – 172 lbs

 

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