Df 120, rpm 70 and 75, change every 500 mts. Couldn’t make 70 after 75 mt piece, hr just nudged the red zone.

Df 120, rpm 65 and 70, change every 500 mts. Warmup

Df 105. Sr under 20, pace under 2-30. Easy low and slow.

Df 40, cool down.

Df 80. rpm 75, pace 2-10.

Df 220, rpm under 60, power ride.

Df 80, rpm 75, pace 2-10

Df 105, sr 20. Easy row. Try to match ski workout,

Df 75, sr 28, easy workout.

Df 140, rpm 60, pace should be 2-15, time 3 hours. Steady Sunday ride.

cooldown

Df 72, rpm under 80, pace under 2-10, try for straight lines on workout graph. Hr stayed in the zone.

Df 170,solid 4000, steady 3000,worked harder last 1000,

Df 170, rpm 60 and 65, change every 500.

Df 105, mixed intervals change sr every 500 meters.

Df 110, rpm 65, pace should be around 2-15, hr good.

Df 80, rpm 75, pace should be 2-10. Hr steady.

Df 170, 500 meter splits, easy and harder,

Df 85, 500 meter splits, easy and harder,

Df 105, sr 20. 5 min splits, each one a little faster. Slow sr seems to confuse the monitor with the df.

Df 85, rpm 65, zone 2 ride, try to keep hr around 100. Sill worked up a sweat by the finish.

Cool down.

Df 100, rpm 70 and 75, change every 2000 mts.

Df 105, sr under 20. Pace under 2-30, low and slow.