Trainer Ride

20′ Warm Up

Single Leg 50″ the 2 x 30″ each leg
3 x 20″ fast legs easy gear /20″ ez spin

2′ strongish effort / 2′ ez

5′ strong/2′ ez
3′ over gear (desc 3rd to hardest by 1′)90″ ez
5 x 1′ very strong/1′ ez
2′ ez

3′ strong/90″ ez
2′ over gear (desc 2nd to hardest by 1′)90″ ez
3 x 1′ very strong/1′ (extra 30″ of rest before final effort)

EZ spin to make time

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