July 27, 2019

SATURDAY 10 AM

CYCLING (resistance rollers; 1hr 22min)

Warm up
5 min @ 80 W
10 min @ 100 W
10 min @ 120 W
10 min @ 150 W Tempo
5 min @ 110 W
10 min @ 210 W Threshold Intervals
5 min @ 110 W
10 min @ 210 W Threshold Intervals
10 min @ 110 W
10 min @ 150 W Tempo
Cool Down
10 min @ 90 W

NOTE:
AM Body weight – 169 lbs

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