Gather up, here’s the plan:
warm-up from the time you get there until 6:45pm in a progressively faster pace with a goal of being in a good sweat/ almost, but not quite out of breathe.
– two “technique” sprints, drag race style from corner 2 to 3 in your small ring
in working for our fitness we’ll rest a lot less, yet not go all out either
– one lap on, one lap recovery
– two laps on, one lap recovery
– three laps on, one lap recovery
– four laps on, one lap recovery
– three laps on, one lap recovery
– two laps on, one lap recovery
– one lap on
– cooldown and out
= modifiers, go off the front if you feel great, stay at the front if you want more work, draft if you want less, sit up and wait if you want even less work!
Larry