Easy ladder ride, still trying to shake off this virus, keep an eye on heart rate.

Cool down

Steady workout, sill trying to get rid of the virus, pace don’t go below 2 min and keep heart rate under 140.

Wake up warmup

Df 48. Spinning workout,

Cold morning,easy intervals,very rpm, it took till interval number 9 to get warmed up,and hr to settle, data shows how important warning…

Cool down, sitting on the bench,

Medium workout,4 min intervals, sitting on the bench.

Cool down,hr under 100.

Medium workout, df 110, rpm 65 and 70 hr average under 110.

Cool down,get hr under 100.

Hard intervals, 8x 1000 rpm 60 and 80, try to ride each fast one quicker, hit the wall on the last one.

5 min spin workout. Df 55, rpm 90 plus.

Wake up warmup,cold morning,hr took a while to get going.