Day 71

BIKE

• Time: 40m

• 15’ warm up including 5x1’ at 100 rpms. Main set is 20x30” with 30” recovery at a 9/10 effort. Once you are done, spin easy for 5’.

Day 72

BIKE

• Time: 1h 30m

• Up to a 90’ easy spin, keep the effort conversational and the cadence between 90-92 RPMS. Tighten up the cadence even more this week. Nothing under 90 cadence!

Day 73

BIKE

• Time: 56m

• 15’ warm up. Then 3x7’ at 87-92 RPMS. Your effort is 8.5/10 or Zone 4-5a HR. Recovery is 5’ easy spinning. Easy 5' cool down.

Day 74

BIKE

• Time: 45m

• 45’ easy spin, keep the effort conversational and the cadence between 88-92 RPMS. Within the 45’ spin, make sure you do 10x1’ at 100 rpms with 1’ recovery – all in a very light gear.

Day 75

Day 76

BIKE

• Time: 1h 06m

• 10’ warm up including 3x1’ at 100 rpms. Main set is 3x12’ at moderate-hard effort. Spin easy for 5’ in between 12’ efforts. 5’ easy spin to cool down.

Day 77

BIKE

• Time: 3h 00m

• Long aerobic day – ride from 90’-180’.