March 21, 2019 – Bike

March 21, 2019 – Bike

BIKE

Warm up:
10 minute warm up (4,3,2,1 routine)

Main set:
1 min @ 105% FTP
10 min @ 90-95% FTP
1 min @ 105% FTP
5 mins EASY
1 min @ 105% FTP
10 mins @ 90-95% FTP
1 min @ 105% FTP
5 mins EASY
8 mins @ 90-95% FTP

Cool down:
5-10 mins EASY

Optional:
Skip 5-10 min EASY cool down. 15-20 min run off bike. Keep cadence high and settle into your rhythm