Planned duration: 1:00
EASY Trainer spin -- one hour... small ring with CADENCE in the 100+ range for the first 30minutes.
Then in the 2nd 30minutes, use the same gear, but more of a normal cadence and every 2minutes PUNCH it for 8 seconds and goto to two gears harder.
Fast Cadence and make those legs feel a short burn and then recover.....
This shouldn’t really give you High Heart Rates or watts, but will be overall tough on the legs.
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