September 15, 2019

SUNDAY 9:30 AM

CYCLING (stationary trainer)

  • Warm up
    – 15 min @ 3 – 5 RPE – 80-100 rpm
  • 1 min @ 6 – 8 RPE
    From slow (10-12 MPH) roll, accelerate to 110 rpm, and hold until the minute is over.
  • Recovery – 5 min @ 6 – 7 RPE (170 watts)

Repeat 1 minute / 5 minute intervals until failure (6 intervals)

  • Cool Down – 10 min @ 3 – 5 RPE

NOTE:

  • AM Body weight 171.5 lbs

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