Trainer Ride w/ run off

10′ WU
Single Leg 3 x 45″
3 x 20″/20″
1′ ez

2′ strongish/1′ Easy
1’strongish/2’Easy

2 x 3’strong/1’Easy
2 x 2’strong/1’Easy
2 x 1’strong/1’Easy
2 x 20″ all out/40″ rest
2 x 1′ biggest gear/1′ ez
2′ ez

3’strong/1’Easy
2’strong/1’Easy
1’strong/1’Easy
20″ all out/40″ rest
1′ biggest gear/1′ ez
2′ ez

3′ strong but reduce effort each minute
Run off this effort:

3′ brisk
7′ base

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