Sunday ride, df 80, wakeup,warmup, change rpm every 4000 mts. Keep hr av under 110.

Df 90, sr 20.

Df 90, sr 20,

Df 90, sr 30,

Df 82, sr 30 and 35.

Df 45, 5 min setup, then spin workout hold rpm 85,keep hr under 120.

Df 70, 5 min warmup, then ladder, change rpm every 5 min

Easy ride, df 80, rpm 65, try to keep hr under 100,

Df 78, sr 28, pace below 2-30,