Energy 3 (01:01:00)
Warm Up
10:00
Workout
Isolated Leg Spins (x3) - 1 min right leg/1 min right leg/1 min both legs
Spin Pyramid - High cadence intervals increase 1 min as you climb the pyramid starting at 1 min and going to 4 min then back down to 1 min
1 min recovery interval after each high cadence interval
Standing Intervals for Strength (x5) - 2 min standing/1 min sitting
5 min efficiency interval at RPE 6
46:00
Cool Down
5:00
Start:
Instructional
Progress Chart
Classic
Minimal
Mobile (portrait)