Warm up 12 Minutes
Main Set 1:
- 8 Minutes of Single Leg Drills (20 Pedal Strokes Right Leg / 20 Pedal Stroke Right Leg / 60 Pedal Stroke Both Legs)
- 6 Minutes of Spin Ups: 45 Seconds at high cadence (105+)/ :45 Recover nice and smooth
- Pedal Easy for 5 Minutes at Endurance Effort

Main Set 2 - Quickness Intervals x 2:
:50 Fast / :10 EZ
:40 Fast / :20 EZ :
30 Fast / :30 EZ
:20 Fast / :40 EZ
:10 Fast / :50 EZ

Recover 5, then repeat

10 min easy pedaling cool down

dynamic warm up
6x: walk 3.5 min, run 1.5 min
4min cool down

Warm up
5 min @ 58-72 W

Active
3 min @ 101-115 W
2 min @ 115-122 W
5 min @ 72-86 W

5 times:
10 min @ 138-141 W
5 min @ 72-86 W

Recovery
5 min @ 58-72 W

Warm up
20 min @ 58-72 W

Repeat 3 times
3 min @ 72-94 W
1 min @ 115-130 W@ 110-120 rpm
1 min @ 72-86 W

Cool Down
20 min @ 58-72 W

went light and short due to tired forearms from yesterday's yardwork

6x: walk 4.0 mi, run 1.0 min