June 5, 2019

WEDNESDAY– 7PM

CYCLING (indoor trainer)

Leg Speed Efforts

Warm up
15 min @ 3 RPE
60-100 rpm 

Active
15.0 sec @ 6 RPE
135-200 rpm
Ramp up to and hold 135 rpm+ for 15 seconds. Try and increase while staying steady. In a small gear. 

Recovery
10 min @ 6 RPE 

Repeat x 4

10 min cool down @ 3 RPE

 

 

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