Easy ride,df 65, rpm under 75, keep hr under 110.

Ladder intervals, df 70, rpm up and down, finish with hr under 100.

Easy spin,df 60, rpm up and down, finish with hr under 100.

Med intervals,10x 1000 mts, df 80, rpm 30 and 35.

Warmup

Easy ride, hr under 100.

Sunday row,low and slow,df 100,sr mixed 18 and 20,keep hr under 120.

Cool down

Repeat 1st workout.

Easy intervals, 14x 300 mts, df 100,sr 22 and28.

Warmup,10x1 min,arm’s only,core and arm’s only.

Cool down,get hr under 100,

Power ride,df 220,keep rpm under 60, happy with heart rate,

Spin workout,df 60, change rpm every 1000 mts.

Warmup,arm’s only,core and arm’s only, sr 30

Cool down

Same as last workout.

16 x 250 intervals,df 80,sr over 30 and over 40.,on and off.

Warmup,df 100,arm’s only,core and arm’s only, sr 30.

Easy ride, df 65,rpm 65-70-75-70-65,finish with hr under 100.

Easy row,df 100,sr 20-22-20-22-20,hr under 130,

5000 mt ladder,df 100,sr 18-20-22-24-26. Hr whatever.

Warmup, arm’s only, core and arm’s only ,sr 30

Power ride,df 213, rpm under 60,keep hr average 130.