WARM UP

10-15min easy pace bike (NOSE BREATHING)
TARGET PK1 / LOW DAMPER, HIGH CADENCE
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.
E4MOM x 8-10

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

• remaining time easy pace bike

PK 1-2, not too FAST !!!

COOLDOWN

10-15min easy pace bike (NOSE BREATHING)
TARGET PK1 / LOW DAMPER, HIGH CADENCE"