Hi!

here’s a nice workout. Lot’s of steady medium effort flat road and seated climbing tempo. There are some accelerations too- but not before you are ready for them!

A really nice, feel good workout. Hope to see you there! —-Pat

15 minute warm up (focus on staying integrated)

 

 

8 minute flat road Tempo ME

2 min break

 

10 minute flat road Tempo ME with 30 second and 1 minute pulls

2 min break

 

8 minute faster seated climb Tempo (18 revs)

2 min break

 

10 minute seated Tempo ME with 30 second and 1 minute pulls

2 min break

 

16 minute set: 1 minute climbs out of saddle every 4 minute focus on staying integrated/smooth movements

2 min break

13 minute set: 3 min seated Tempo climb/ 3 min flat road Tempo/ 1 minute jog/ spin no resistance til the end…..