20′ Warm Up
3 x 20″ fast legs easy gear/20″
1′ ez

2′ strongish/2′ ez

3 x 1′ strong/1′ easy
1′ ez
3′ strong/2′ ez
3 x 20″ all out/40″ easy
2′ ez

2 x 1′ strong/1′ easy
1′ ez
2′ strong/2′ ez
2 x 20″ all out/40″ easy
2′ ez

1′ strong/1′ easy
1′ ez
1′ biggest gear/2′ ez
20″ all out/40″ easy

Base to make time

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