FIN­ISH A LONG RIDE STRONG!

Bicycling (South Africa) - - FIT CHICK -

YOU NEED

EN­DURANCE

TRY

STEADY TEMPO IN­TER­VALS

Be­gin by cruis­ing at about RPE 6, as if you’re rid­ing with some­one slightly faster than you are. Hold that ef­fort for 10 min­utes. Spin easy for 5 min­utes. Re­peat for a to­tal of four 10-minute in­ter­vals. When that gets easy, per­form three 15- minute in­ter­vals with 7 min­utes re­cov­ery in be­tween. Work up to 2 x 20 min­utes with 10 min­utes re­cov­ery.

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