directions_bikeTrainerroad - Kern -4

Warm Up:
- Ride for 10 minutes gradually raising your power from 162 watts to 291 watts.
Main Set:
Repeat 2x, with 5 minutes rest between:
-
2 minutes at 371 watts with 30 seconds recovery.
-
- 2 minutes 30 seconds at 339 watts with 30 seconds recovery. - 3 minutes at 307 watts with 30 seconds recovery.
- 2 minutes 30 seconds at 339 watts with 30 seconds recovery. - 2 minutes at 371 watts with 30 seconds recovery.
Cool Down:
Spin easy for 2 minutes.