Spin ups and muscle tension10 minute warm up 3 sets one leg drills (one minute each leg x 3) 2 minute recovery 10 minutes muscle tension (50ish rpm, BIG gear) 2 minute recovery spin ups: 1 minute each at 110, 120, 130 rpm, then spin out for 10 seconds 2 minute recovery spin ups 2 minute recovery 5 minute muscle tension 1 minute recovery 2 sets one leg drills 5 minute warm down 55 minutes total time |
