aiṓn

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May 19, 2007 – Rollers/Intervals

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Rollers

Colnago

Saturday – 10:00AMINTERVALS ON ROLLERS (cue: maintain 80-90rpm cadence)

Warmup – 5min – 53×21 (53 front chainring x 21 rear) = @ 20-22mph

Interval 1: 20sec – 53×11 (@30+mph)
4min recovery 53×21

Interval 2: 20sec – 53×11
4min recovery 53×21

Interval 3: 20secs @ 53×11
4minrecovery 53×21

Interval 4: 20secs @ 53×11

Cool Down – 5min – 53×21

 

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Written by SJ

May 19, 2007 at 8:43 pm

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