September 12, 2019

THURSDAY 9PM

CYCLING (trainer; 70 mins)

Warm up
 – 15 min @ 3 – 5 RPE
 60-100 rpm

15.0 sec @ 6 – 8 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 – 7 RPE

Repeat 15 second and 10 min intervals x four

Cool Down – 10 min @ 3 – 5 RPE

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