Df 80, rpm 70 and 75, change every 5 minutes.

Df 90, sr 22, increase pace every 5 minutes.

Cool down

Df 180, 3 min splits, rpm even. around 62-63

Df 110, 3 min splits, try to make each one faster.

Df 85, warmup.

Cool down

Df 80, rpm 70, best 1 hour pace this season 1-58, so add 20 seconds for this workout. and try for straight lines on workout graph easy…

Df 90, sr 18. Try to increase pace every 5 mins

Df 75, rpm 70, easy, did a hard ride on the road yesterday.

Df 150, sr 18,

Df 150, sr under 20, easy row.

Df 165, sr 24.

Df 105, sr 20-24-28,

Cool-down

Df 80, rpm 75

Df 80, rpm 80-82.

Df 160, 500 mts rpm 70 and 60.,

Df 80, warmup ladder.

Df 100,, sr 18, easy row,