3 PM
Cycling warm up/down 5:00 [2]
5 min warm up on bike
Cycling intervals 27:00 [4]
3 x (3min, 2min, 1min) with 1 min spin between each
Cycling intervals 5:00 [4]
2 x (30s sprint, 30s spin; 20s sprint, 40s spin; 10s sprint, 50s spin)
Strength and conditioning 10:00 [2]
Bit of weights and pull ups on bar