sHEER pOWER cYCLE #3

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Ride - 5 Challenges
Warm-Up
3 x 2' continuous sets traveling further through each
Intermission - Short Rest
4 x .25 distance intervals/start every 1:15
BIG HILL sprints - 25", 15", 1:00, 20"
RECOVERY
4 x 1' Sprints with 1' Recovery
Rest and Aerobic Build
POWER - BIGGEST WATTS 3 x 20"
Recover
Hill - seated 60 RPM, 3 x 50" 70-80 RPM same resistance
.50 distance intervals, start as a team, 2-3
Cool-Down