Workout #1 – 60 minutes

10:00 easy warm up

10 x 15 seconds (standing in hardest gear)
45 seconds recovery

4 x 6:00 hard (Z4)
3:00 recoveries

4:00 easy cool down

Workout #2 – 60 minutes

5:00 easy warm up

6 x 1:00 hard (Z5)
2:00 recoveries

2 x 4:00 hard (Z4)
2:00 recoveries

10 x 1:30 hard (Z3)
30 second recoveries

5:00 easy cool down

Workout #3 – 60 minutes

5:00 easy warm up

2 x 8:00 hard (Z4)
4:00 recoveries

10 x 2:00 hard (Z3)
1:00 recoveries

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