WARM-UP -Start with 10 minutes gradually increasing your power and cadence, then 3x 30 seconds @110+ RPM @115% FTP with 3 minutes active recovery to ready the legs, and finally 2 minutes free ride to ready the mind.
BOTTOM BRACKET DESTROYER -This is similar to the May The Force Be With You workout, but is slightly longer and involves a ramp-up versus a blast of effort. -We are going to be doing 10x BBDs with 4 minutes @Endurance between. -PUSH IT TODAY! -5 minutes cool-down then stretch!