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Bike Workouts, August 1-7, 2016

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…