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Cycling Winter of BG Week 5: Daily Workout 01.03.18

January 4, 2018

Week 5, late night delivery!

 

Recap: 
Week 1

Week 2

Week 3

Week 4

Week 5: Adding in 30" of OOS  

 

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
IS = In Saddle/seated

OOS = Out Of Saddle/standing

2:30' IS @50-60RPM's at 65-85%

30" OOS @50-60RPM's at 65-85%
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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