15 min pre-bike warm-up (core)
Biked 80 mins trainer after warm-up avg. 185 to 195 watts (zone 2/steady) at 85 to 90 rpms. Included 4x3 min intervals (just bumped it up a little to slightly below HIM effort/stronger effort but controlled) w/some lower cadences to simulate hills.
1,3 = 90 to 95 rpms at 220 watts
2,4 = 70 to 75 rpms at 220 watts
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