10 min easy bike, progressive pace
done
+
3 min bike, faster every 60 sec to end last minute at target 10 min TT pace
rest walk 3 min x 2-3 sets
done
+
15-20 sec ramping effort (get above 1400 watts for a little bit) into
40-45 sec bike @ target 10 min TT pace
rest walk 3 min x 2-3 sets
The closest I could get today was 1387
+
10 min AB TT
159.6 calories…..I wanted 160 so bad and that was kind of the target I had in my mind when starting the day. Toughest part was right around the 6 min mark I was anticipating there being 3 minutes left and I looked down at the monitor and it said 6:03 – but at that point kind of found a good mental place and with 2 minutes I was grinding to finish. I could’ve maybe started that kick 20seconds sooner but not much more than that