Easy ride, hr under 100.

Sunday row,low and slow,df 100,sr mixed 18 and 20,keep hr under 120.

Cool down

Repeat 1st workout.

Easy intervals, 14x 300 mts, df 100,sr 22 and28.

Warmup,10x1 min,arm’s only,core and arm’s only.

Cool down,get hr under 100,

Power ride,df 220,keep rpm under 60, happy with heart rate,

Spin workout,df 60, change rpm every 1000 mts.

Warmup,arm’s only,core and arm’s only, sr 30

Cool down

Same as last workout.

16 x 250 intervals,df 80,sr over 30 and over 40.,on and off.

Warmup,df 100,arm’s only,core and arm’s only, sr 30.

Easy ride, df 65,rpm 65-70-75-70-65,finish with hr under 100.

Easy row,df 100,sr 20-22-20-22-20,hr under 130,

5000 mt ladder,df 100,sr 18-20-22-24-26. Hr whatever.

Warmup, arm’s only, core and arm’s only ,sr 30

Power ride,df 213, rpm under 60,keep hr average 130.

Easy ladder ride, df 65,start slow,change rpm every 2000 mts,up to 85 rpm,then come back down,finish with hr under 100.

cool down

sunday row, df 100 sr 18,,app would not hook up.keep an eye on hr.

med workout.df 77 pace under 2-25,sr 35,hr under 140