Easy ride. Df 65, rpm 70-75. Download df not the same as workout.

Df 175. Sr under 18.

Df 115, sr 18,

Df 70, rpm 75, pace 2-15.

Power ride.df 180, keep rpm under 65..

Df 70, warmup.

Df 160,sr under 18, easy row.

Df 160,sr under 18,,easy row.

Df 38, 5 min spin,then 5 min cool-down,

Df 60, change rpm every 1000 mts.rpm mostly 75 and 80.

Df 105, intervals 300 easy, 300 harder, sr 24 and 30,

Df 105, sr 18, warmup

Df 75, 500 mt intervals, easy pace under 2-20, harder under 1-55, try to do each one a bit faster.

Df 75, warmup

Df 75, easy ride, rpm 65 and 70.

Easy row, df 105,sr under 20, same pace.

Df 105, 250 on,250,easy, try and relax on 2min pace,and hold sr at 30.

Df 130, sr 18,each 5 mins a bit faster.

Df 65, rpm over 80.

Df 150, rpm 65.

Df 70, rpm 10 mins 65, 10 mins 75,

Df 40, easy spin.