Df 90, rpm 70

Df 90. Rpm 75 and 80,

Df 90, rpm 70,

Df 100, rpm 65, match first workout.

Df 180, power workout. Keep rpm over 60. And make each split a little quicker.

Df 100, rpm 65, easy warmup.

Df 40. Cool-down

Df 70, rpm 75, easy day.

Df low, even spin cool-down.

Df 110, 2x500 mts, 1000 mt race pace, with 3 minutes easy

Df 110, spin workout.

Df 110, even warmup

Df 40, cool-down

Df 80, rpm 70, easy even ride.

df 40 cooldown

Df 90, rpm 75.

Df 90, 1200 mt workout. 10 seconds over race pace.

Df 180, 1200 mt workout, 10 seconds over race pace.

Df 90, 1200 mt workout, 10 seconds over race pace.

Df 90, another warmup.

Df 90, warmup, cold and rainy morning.

Df 90 cold and raining, easy warmup, for 40 minutes on tt bike,on the wahoo rollers

Cool-down

Df 175, rpm 60, pace 2-05, even workout.

Df 120, 4 x30 seconds on 30 seconds off,