AM Solid 60 minute spin ...1st 10 min @ 100 rpm followed by 5 min @ 80 rpm out of saddle up to 45 minutes...5 min @ 100 to 50 min.....alternating last 10 minutes with 1 min @ 120 rpm and 1 minute @ 100 rpm...good sweat.
PM 40 more minutes of spinning.
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