Df 110, make each split a little quicker.

Df 110, push till i had enough.

Df 110, spin up and down.

Df 110, rpm 65, warmup

Df 80, rpm 70, easy day.

Df 40, rpm 85, cool-down

Df 90, rpm 70

Df 90. Rpm 75 and 80,

Df 90, rpm 70,

Df 100, rpm 65, match first workout.

Df 180, power workout. Keep rpm over 60. And make each split a little quicker.

Df 100, rpm 65, easy warmup.

Df 40. Cool-down

Df 70, rpm 75, easy day.

Df low, even spin cool-down.

Df 110, 2x500 mts, 1000 mt race pace, with 3 minutes easy

Df 110, spin workout.

Df 110, even warmup

Df 40, cool-down

Df 80, rpm 70, easy even ride.

df 40 cooldown

Df 90, rpm 75.

Df 90, 1200 mt workout. 10 seconds over race pace.

Df 180, 1200 mt workout, 10 seconds over race pace.

Df 90, 1200 mt workout, 10 seconds over race pace.