2 hour mtb/fst and intrvls as follows'ish:
10 min warmup
55 pushups/55 pullups
(In sets of 15/10)
THEN the following fun mixed into remainder of ride:
1 min vo2 max standing climbing high cadence intrvl
1 min rec
3 min stand LT intrvl, seated high cadence
2 min rcvry
8 min seated LT high cadence intrvl
3 min rec
9 min standing climb LT high cadence intrvl w/100 meter VO2 max sprint at top of climb
5 min dirt descent
10 min seated high cadence LT climb dirt intrvl
5 min rec spin downhill
8 min LT seated high cadence intrvl
8 min tempo rcvry spin
45 pushups, 45 pullups (sets of 15)
5 min ez spin
10 pushups, 10 pullups
Back to hq w:
3 x 15 second vo2 max high cadence climb bursts
Then: 1 hour ez riding for work transport.
Drill it.
Typed by thumb, sent via ESP. Follow me at: www.andrewvontz.com, www.drillit.tv, @vontz
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