6 MIN WARM-UP SPIN
DRINK
RACE WARM-UP (24 MIN)
3 X 4:30 MIN w/4 MIN REST, MAX HR = LT
MAKE NOTE OF 1 MIN HR DROP DURING THE FIRST MINUTE OF 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
RACE WARM-UP (24 MIN)
3 X 4:30 MIN w/4 MIN REST, MAX HR = LT
MAKE NOTE OF 1 MIN HR DROP DURING THE FIRST MINUTE OF REST
6 MIN COOLDOWN