A) Warm up for 5:00 on the bike.
B) 20:00 as follows:
5 Rounds:
– 3:00 Easy
– 1:00 Hard
Goal here is to move for 3 minutes, work hard and built lactic acid for 1 minute, then flush for the 3 minutes again..
C) 5:00 cool down, just flush the lactic acid.