Workout #1 – 60 minutes

5:00 easy warm up

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

8 x 3:00 hard (Z3)
1:00 easy

5:00 easy cool down

Workout #2 – 60 minutes

5:00 easy (Z1)
5:00 @ Z2
5:00 @ Z3

3 x 8:00 hard (Z4)
4:00 easy

5 x 15 seconds standing, hardest gear (Z5)
45 seconds easy

4:00 easy cool down

Workout #3 – 90 minutes

15:00 easy warm up

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

10:00 spin easy to moderate (Z2)

15 x 1:30 hard (Z3)
30 seconds easy

11:00 easy cool down

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