Thursday, 01-17-13 Long Intervals Day 2 Week 2

Warm up:

30min spin

 

-include 3 x 10:10 spin ups on 10 min @75,85,95%

full recovery then,

Bike (TUE): 4-6 x 2:00 TT, rest/spin 5:00, until form deteriorates or you complete 6 rounds