BIKE : HILL BURSTS : 60 MIN
10 MIN WARM UP
Spin easy at 90+ RPM
MAIN SET
1 set = Ride 8 minutes at RPE of 8, or 90% of threshold heart rate that you could hold for an hour. Once every 2 minutes, stand and all out effort pedal 15 strokes. 4 minutes easy spin recovery.
Perform 3 sets
5 MIN COOL DOWN
Spin easy at 90 RPM
5 MIN STATIC STRETCH