June 16, 2019

SUNDAY 10:30 AM

CYCLING (track – flying 1.5 lap efforts, ascending gear)

Description:
25 Lap warmup . 2 laps rest. 1 seated 100m. 1 lap rest. 1 standing 100m. 84” gear
10 min rest

2 x flying 1.5 lap (500 meter) efforts. 92” gear; 2 lap rest between efforts
10 min rest.
2 x flying 1.5 lap (500 meter) efforts. 94” gear; 2 lap rest between efforts
10 min rest.
2 x flying 1.5 lap (500 meter) efforts. 96” gear; 2 lap rest between efforts
10 min rest.
2 x flying 1.5 lap (500 meter) efforts. 98” gear; 2 lap rest between efforts
10 min rest.

10 lap cool down

NOTE

  • Intensity/ RPE – 8
  • Day 55 – AM Body weight – 171 lbs

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