September 16, 2017

September 16, 2017

Bike (Anchor)

Warmup: 15 minute bike WU routine

Workout: 10-25 minutes at Zone 2

Cooldown: 10 minutes at Zone 1

Notes: Zone 1 is easy spin, zone 2 should be something that is sustainable for about 2 hours (just at or above conversation level) Maintain gear ratio that can be maintained for warm up through the entire workout. Maintain a cadence between 85-90 rpm. This may be higher than what you are used to but is the ideal cadence to be riding. Over time this will become more comfortable and efficient.