6 MIN WARM-UP SPIN
DRINK
2 SETS OF 21 MINUTES
500 METERS ON, NO HR CAP
REST UNTIL HR < 100 (or 2 MIN)
5 MIN BETWEEN SETS
SET MONITOR FOR 500 M INTERVALS, UNDEFINED REST
6 MIN COOL DOWN
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
2 SETS OF 21 MINUTES
500 METERS ON, NO HR CAP
REST UNTIL HR < 100 (or 2 MIN)
5 MIN BETWEEN SETS
SET MONITOR FOR 500 M INTERVALS, UNDEFINED REST
6 MIN COOL DOWN