Df 40, cool-down

Df 80, 5 min splits, rpm 70 and 75, even steps.

Df 160, rpm 60, even workout,

Df 90, rpm 65, easy workout, hope to keep hr under 100,

Df 60, cool-down

Df 60, even workout, keep pace under 2-10.

Df 185, power workout. Rpm under 60, pace try to much average from first workout

Df 60, spin workout, 4 minute splits, rpm start at 75 then increase by 5 each split.

Df 75, rpm 70, easy hour.

Df 140, Sunday ride, 5000 mt splits, rpm warmup then 60, pace 2-15, phone app didn’t download,

cooldown

Df 75, 20000 mt workout, 1000 mt splits. Pace just under 2-0 and 2-15,on and off..

Df 75, warmup

Df 75, rpm 65, a real easy hour. Watts 100.hr under 100,

Df 50, 20 minutes, rpm over 80.

Df 90, 5 min splits

Df 180, power ride, 5 min splits

Df 85,warmup

Df 40 spin cool-down

Df 80. 1 hour intervals, 5 minute splits,warmup then rpm 70 and 75,

Df 70, rpm 70, pace 2-25, real easy day.

Df 70, rpm 70, pace 2-25, hr took a while to come down after first workout.

Df 135, 10000 mt splits, rpm 65 for first 2, then push last one.

wake up, warmup

Df 65, try to keep watts around the same for all 3 workouts.