Bike 1:00:15 [3] 18.18 mi (3:19 / mi) +617ft 3:13 / mi
w/u with single leg drills followed by30secs standing and 30secs seated . 10mins
Then do:
6 x :
30sec hold cadence at 90rpm
30sechold cadence at 110rpm
*These are done at 60-70% of FTP
Spin easy for 3mins to recover.