Hi all,
here’s the workout (hope to see you there!):

warm up

5 minute set 8 seconds run plus 52 sec rest
2 min break

10 minute set: 4 min ME/ 1 AT1 X 2
2 min break

10 min set: 3 min ME/1 min AT1/1 min out of saddle X2
3 min break

10 minute leg speed 110+ rpm

stabilize cool down on gentle hill with EASY 1 min up and 1 min down X2

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