Notes
Athlete Comments: 15min. WU
10min. w 30sec. fast cadence30sec. slow cadence
5min. @ 100%
5min. easy
20min. @ all-out effort**
5min. easy cooldown
** Let me know what your average HR is for the 20min. effort
Coach Comments: 15min. WU
10min. w 30sec. fast cadence30sec. slow cadence
5min. @ 100%
5min. easy
20min. @ all-out effort**
5min. easy cooldown
** Let me know what your average HR is for the 20min. effort