Huge improvement here in speed and strength.
I riding less time but more focus.
Easy days of 14-15 mph and average HR of less that 110, about 75 minutes of spinning and form.
Hard day, Hill climb loop! 10- 1mile laps with a 1/3 mile climb at 17% grade, screaming decent, flat, and up again. I do at least 3 standing the entire way and the rest seated. Average HR, 160.
Intervals, similar to hill day but the intervals are very explosive and more often. 1 hour, high HR is over 180 but average is about 145. I let it go down to 125 before repeating.
Time trial-1 hour. HR during is about 165 to 180 the entire effort.
LSD, longer slow ride, HR below 60% to recover.
Strength 3 days per week and lots of stretching, corework, and floor work.
| current weight: 192.0