Df 105, sr under 20, pace under 2-20. 500 mt splits, try to do each one a little faster. That got the hr up.

Df 40. Rpm under 90

Df 65, rpm under 90

Df 180, rpm under 65.

Df 80, rpm under 80

Cool down

Df 100, rpm 70, hr stayed in the zone,

Power ride. Df 190, rpm around 60 to 62,

Power ride, df 190, set up for 1 hour workout, but decided to do 2 solid 30 minutes instead. Didn’t download,and got the df wrong.<…

Wake up, warmup.

Cool-down

Df 170,steady 1 hour ride, 5 min warmup. Then hold rpm at 60,

Df 45, cool-down.

Df 105, 18000,mts, solid workout, 2000 mt splits, rpm 70 and 75 steps.

Df 105, 5000 mt ladder, change every 1000, sr 20-22-24-26-28,

Df 170, rpm 60, steady 30000, hr good.

Df 105, sr 20, low and slow. That’s another season over for me. Reflecting on how old guys like us keep working out,through all o…

Df 78, sr 28, low and slow. Just working on my shoulder.

Cool-down

Df 170, medium steps, rpm 55 and 60, change every 5 minutes.

Df 100, steady 1 hour ride, rpm 65 warmup, then 70 and 75, change every 5 minutes, phone app didn’t download don’t know why.…

Df 105, sr under 20, easy workout.