- Time: 45m
- Trainer
- Efficiency
- 45
- WU: 10'
- MS: These are with your shoes clipped in, and the idea is to focus on one leg at a time:
- 90" right leg, then 90" left leg.
- Next is: 45" right, 45" left, vice versa 2x. Next: 30" left, 30" right increase cadence each 5" to maximum.
- Next: 20" right, 20" left for 2'
- 15" right, 15" left for 1'
- 10" right, 10" left, for 40"
- 5"right, 5: left for 20"
- 3-4 x 1' at max cadence, RI 1'
- 3-4 x 15" at max cadence to spinout, RI 45"
- CD: 10'

# Day 44

BIKE