BIKE : HILL CLIMBS : 60 MIN
10 MIN WARM UP
Spin easy at 90+ RPM
32 MIN MAIN SET
2 sets
: 1 set = Start in easy gear, spin 1 minute. Increase tension, ride 1 minute. Continue for 5 minutes until last interval requires standing and ride standing for 1 minute. Reduce tension and perform 1 minute intervals reducing tension each minute until back to easy gear. Easy spin 5 minutes. 16 minutes per interval including rest.
10 MIN COOL DOWN
Spin easy at 90 RPM
8 MIN STATIC STRETCH