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5 pain trains down, 1 to go!

  • 69.3mi
  • 6,153ft
  • 3:45:25
    Moving Time
  • 4,220


  1. Menso D.
    Menso de Jong

    4x5/4/3 420/440/460w. 5x(5min 30-30) sprints

  2. Rex R.
    Rex Roberts

    hey menso what is 5/4/3? I want to introduce some intervals into my rides but not really sure the best way to do it...

  3. Menso D.
    Menso de Jong

    it's 5,4,3 minute intervals with a minute rest between. The other intervals are 30sec on/30 rest for five min. I take at least 5 minutes recovery between sets of intervals

  4. Rex R.
    Rex Roberts

    awesome. thanks