6 MIN WARM-UP SPIN
DRINK
42 MINUTES OF 1600 METERS ON, MAX HR = LT MINUS 15
REST UNTIL HR DROPS BELOW 105
SET MONITOR FOR 100 METER INTERVALS, VARIABLE REST
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
42 MINUTES OF 1600 METERS ON, MAX HR = LT MINUS 15
REST UNTIL HR DROPS BELOW 105
SET MONITOR FOR 100 METER INTERVALS, VARIABLE REST
6 MIN COOLDOWN