20 min. high cadence spin to warm up then:
15 x 1 minute VO2 Max climbing interval repeats
(10 standing high cadence, 5 seated high cadence, recover on downhill)
+
10-1 push-up/pull-up
10-1 dips/sit-ups
tempo to HQ
Harder, better, faster, stronger.
Drill it.
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