joealvarado

In this ride we will train to get stronger and go the distance. 7min warm up Increase every 30 secs to 8 3/30 secs 8/30 secs = 3x 1 min off 9/30 secs 60-65 RPMS 30x5 / 45x2 4:00MINS RPMS (E4)70 (E5)80 (E6)90 (E7)100 60-65 RPMS 30x4 / 45x2 4:00MINS RPMS (E4)70 (E5)80 (E6)90 (E7)100 STAMINA 70-80-90 Max effort 30x1 45x1