Topic Progress:

BIKE (45 mins total)

♦11 MAX

♦14 MAX

♦17 MAX

(All plans 11MAX14MAX17MAX participate in this session)

10 minutes very easy

Can be a hilly, flat, or trainer ride. Overall intensitiy of ride is zone 1 (under 75%)

6x: (this means repeat 6 times)
1 min 85-90% (z3/z4)
2 min (z1)

finish the rest of the ride in z1


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