Df 40, rpm 80 plus. Cool down,

Df 70, 5 min splits, rpm warmup, then hold 75, easy day.

Df 40. Rpm around 80, cool down

Df 170, 10 min splits, workout pace to finish under 2-05, rpm over 60, mixed spits to get hr down

Df 170, wake up warmup.

Df 40, spin cool-down

Df 180, rpm 55, power ride. Pace under 2-15

Df 100, sr 29,

Df 40,rpm over 80, cool-down.

Df 75, 10 min splits. Rpm 65, then hold 70, hr around 100, easy day.

Df 38, rpm 85, cool-down.

Df 170, rpm around 65,

Df 170, rpm around 65, even ride.

Df 170, 500 mt splits, start 2 min pace, then make each one a little faster,

Df 100, rpm 65, warmup

Df 75, rpm keep just under 70. Pace same as the other workouts, easy ride.

Df 105, sr 20. Pace match first workout.

Df 100, sr 28.

Df 36, cool-down

Df 90, repeat first workout,

Df 180, rpm below 60, even workout, pace same as av for first ride.

Df 90, 4 min splits, step workout,

Df 45, rpm over 80. Pace under 2-25. Slow but with higher rpm sill worked up a sweat.

Df 140, 5000,mt splits. Rpm first 60, wake up warmup, then keep pace under 2-10,

Df 40. Rpm 85, cool-down