Df 45, rpm over 80, cool-down.

Df 110, 2 min splits, pace keep under 2-30, and 2-20, up and down.

Df 115, 10x 40 seconds on 40 seconds off, work a little harder each one,

Df 118, warmup

Df 112, warmup

Df 42, cool-down.

Df 140, 10 min splits, rpm 55 warmup, then 60, pace just under 2-15, easy day,

Cool-down

Df 112, 5 min splits, sr 30, even workout.

Df 112, intervals, 40 seconds on, 40 seconds easy, try to make each one a little faster,

Df 112, warmup

Df 42, rpm 82, cool-down

Df 170, rpm 60, even medium ride,

Df 170, 3x 2000 mts, with 1-30, easy, pace just under 1-55,

Df 85, warmup,

Df 80, sr 30, even workout.

Df 80, 3 min splits, something different, single and double sr for each split,on and off,

Df 78, 3 min splits, sr 30, try to make each split a little quicker.

Df 60, rpm 75, cool-down

Df 72, sr don’t go over 30, low and slow,

Df 75, 5 min splits, rpm wakeup warmup 65, then hold 70, even easy ride.

Df 40, cool-down

Df 65, rpm 80, pace 2-10,

Df 200, rpm 55, pace 2-10.

Df 65, rpm 80. Pace 2-10.