November 22, 2018 – Bike

November 22, 2018 – Bike

Happy thanksgiving crew! Enjoy biking today to burn off a few extra calories

Warmup 10 minutes

2-3 sets of:

60 seconds Moderate

5 minutes zone 1

45 seconds Hard

4 minutes zone 1

30 seconds Harder

3 minutes zone 1

20 seconds Fast

2 minutes zone 1

15 seconds fastest

1 min zone 1

Easy spin 2 minutes before next set

** target 85-90 rpm in zone 1 and 75-80 rpm during the pickups

Cooldown 10 minutes

** if you are out on a fatbike just put in a quick getup every 3-5 minutes on your ride. “