Df 60, rpm 75, cool-down.

Df 80, rpm 80, try to match first 5000.

Df 160. Rpm 65

Df 80, rpm 80.

Df 80, warmup

Df 90, rpm 65. Easy day.

Df 60, 26000 mt ladder, 2000 mt splits, change rpm every split.

Df 35, cool-down.

Df 70. 70 minute ride, 10 minute splits, rpm 70 and 75, easy day.

Df 75, easy ride, aim to finish with average pace 2-30, average hr under 100.

cooldown

Df 80, rpm 10 minutes 65 then 70. Easy day.

Cool-down

Df 150 needed to do something different,after all that long,slow rehab work,4000 mt,1000 mt splits.start 2 min pace,try to make each one…

Df 95, rpm 65, repeat first workout.

Df 95, rpm steeps 65 and 70.

Df 95, rpm 70.

Df 95, rpm 65,

Df 38, cool-down

Df 130, rpm 10 minutes at 55 then 60, putting the df up slowly. easy workout.

Df 40. Cool-down. Changed df down after i started cool-down

Df 70. 2000 mt splits. Rpm 70 and 75,easy workout, average pace should finish 2-20

Df 38, cool-down

Df 65, rpm 75.