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Cycling Winter of BG Week 4: Daily Workout 12.27.17

December 27, 2017

Week 4, coming atcha! 

 

Recap: 
Week 1

Week 2

Week 3

Week 4: Dropping to 4 rounds and upping the interval/rest to 4' duration. We'll bump this up to 5' and then start working in some in and out of saddle variations. 

 

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: 4 rounds
4' @50-60RPM's at 65-85% (build by round)
4' @80-95RPM's at 50-60%
(32' main set/67' total)

Warm down:
3' @50% with RPM in the 80's.

- Total time: 70'

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