WARM UP

10-15min easy pace bike (NOSE BREATHING)
TARGET PK1 / LOW DAMPER, HIGH CADENCE
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E4MOM x 8-10
500m row (moderate pace PK2- VK1

• remaining time easy pace bike

PK 1-2, not too FAST !!!
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.
COOLDOWN
10-15min easy pace bike (NOSE BREATHING)
TARGET PK1 / LOW DAMPER, HIGH CADENCE"