Build Your Bike – Jackie Miller part 3

Workout 3

Warmup 10 minutes easy spinning.

Ride Aerobic effort in Aerobic Zone 1.

Include 3 x 10 minutes or big gear efforts at ~70 rpm.

Climbs can be seated, standing, or a combo.

Ride 3 minutes at high cadence between climbs.

Then ride 8 x 1 minute of big gear efforts at ~60 rpm.

Ride 1 minute easy between climbs.

Some riding in Z2 on the climbs is okay, but don’t force it.

Cool down 5 minutes easy spinning.LongcourseClermont15-166

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