Stop by at 7pm with your bike and trainer for a kick-ass interval workout!
Warm-Up
3 rounds: 30 sec on, 30 sec off
10 min descending interval
Hill Workout
6 min hard gear low cadence
2 min easier gear high cadence
2 min easy spin
10 min roller interval
2 min easy spin
15 min gradual climb
2 min desent
