OPTIONAL LONG ENDURANCE Workout
WARM UP
10-20minmin easy pace bike (NOSE BREATHING)
TARGET PK1 / LOW DAMPER, HIGH CADENCE
E4MOM x 5-8
500m row / Moderate pace
PK 2 - VK 1, NOT ALL OUT !!!
COOLDOWN
10-20minmin easy pace bike (NOSE BREATHING)
TARGET PK1 / LOW DAMPER, HIGH CADENCE
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