Health and use disclaimer: By using these workouts, you assume all responsibility for your training conditions, health matters, and all associated issues that may arise from physical activity. I strongly recommend conferring with your doctor before beginning any training regimen.
6 MIN WARM-UP SPIN
DRINK
48 MINUTES OF: 4 MIN ON / REST UNTIL HR DROPS BELOW 115
SET MONITOR FOR 4 MIN INTERVALS, VARIABLE REST
FOR EACH INTERVAL
1 MIN BUILD TOWARD LT MINUS 10
1 MIN BUILD TO LT MINUS 5
2 MIN @ LT
REST UNTIL YOUR HR DROPS BELOW 110
6 MIN COOLDOWN