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Cycling Winter of BG Week 3: Daily Workout 12.20.17

December 22, 2017

Enough tip toeing around, getting right into it this week, big jump but in relative terms it still not all that bad :-) 

 

Week 1

Week 2

Week 3: Bumping up the rep to a 3' climbing rpm's, up from 1:30 last week. Also bumping it up to 5 rounds!!!

 

Warm up: Classic Dynamo
10' easy - Calibration
3x[4x:30 - 60, 70, 80, 90% by :30s]
3x[:30 ON/OFF, ON = 60% Spin-up, OFF = soft pedal]
2x Through:
2’ @ 60%
1’ @ 80%
1’ @ 90%
2’ @ 70%
2’ @ 50%
(35'/35’)

Main Set: 5 rounds
3' @50-60RPM's at 65-85% (build by round)
3' @80-95RPM's at 50-60%
(30' main set/65' total)

Warm down:
5' @50% with RPM in the 80's.

- Total time: 70'

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