WARM UP
10-15min easy pace bike (NOSE BREATHING)

TARGET PK1 / LOW DAMPER, HIGH CADENCE

E5MOM x 8-10

100m shuttle run
1000/800m c2bike (moderate pace PK2- VK1)

• remaining time easy pace bike

PK 2, not too FAST !!!

COOLDOWN
10-15min easy pace bike (NOSE BREATHING)

TARGET PK1 / LOW DAMPER, HIGH CADENCE