Night Gravel Ride

Lunch Gravel Ride

Emma Snowsill's Threshold Bike Intervals A

20min Warm Up all Level II;
4x (all at Level II)
- 30sec SLD Left,
- 30sec Both Legs,
- 30sec SLD Right,
- 30sec Both Legs,
2min Level II 90-95rpm;
1:30min Level II 95-100rpm;
60sec Level II 100-105rpm;
45sec Level II 105-110rpm;
30sec Level II 110+rpm;
45sec Level II 105-110rpm;
60sec Level II 100-105rpm;
1:30min Level II 95-100rpm;
2min Level II 90-95rpm;
10min Cool Down Level II;

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Coach Ray Qwik Kiwi Coaching

Smooth Pedal Stroke Trainer Session

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Night Gravel Ride

Lunch Gravel Ride

Night Gravel Ride

Lunch Gravel Ride

Emma Snowsill's Threshold Bike Intervals A

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