6 MIN WARM-UP SPIN
DRINK
RACE WARM-UP (28 MIN)
SET MONITOR FOR 3 MIN INTERVALS, 4 MIN REST
3 x 3 MIN @ LT w/4 MIN REST
MAX HR = LT
6 MIN COOLDOWN
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
RACE WARM-UP (28 MIN)
SET MONITOR FOR 3 MIN INTERVALS, 4 MIN REST
3 x 3 MIN @ LT w/4 MIN REST
MAX HR = LT
6 MIN COOLDOWN