Cycling (zwift) 1:25:00 [3] 26.24 mi (18.5 mph)
Description:warm up 20 min <140 watts
workout:
complete 3x14 min. ladder @ tempo wattage:
2 min @ <70 rpm
2 min @ 75-80 rpm
2 min @ 85-90 rpm
2 min @ >95 rpm
2 min @ 85-90 rpm
2 min @ 75-80 rpm
2 min @ <70 rpm
recover for 5 minutes between each interval set
+ warm up and cool down