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June 2017
BFSC Training – Openers
Use the opener of your choice... Lisa likes 1o Minute warm up 30 minutes Z2 3 x 5 minute Low, middle, and high Z4 efforts with 5 minutes rest in between 10 minute cool down 1 hour 20 minutes
Find out more »BFSC Training – Easy Spin – TL 20
10 Minute Warmup, 40 minutes Z1 High Smooth Cadence, 10 Minute Cool down
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BFSC Training – Openers
Use the opener of your choice... Lisa likes 1o Minute warm up 30 minutes Z2 3 x 5 minute Low, middle, and high Z4 efforts with 5 minutes rest in between 10 minute cool down 1 hour 20 minutes
Find out more »
BFSC Training END + Short Intervals x 3 165 TL
This one s the reason you needed to rest earlier this week!
Find out more »Maximun Oxygen x 1 – 60 TL- 63
Ok - Warmup, hit zone 4 for 5 minutes, easy for 5 minutes then 3 minutes zone 5 (pick power where your heart will max out at 3 minutes) the rest for 3 minutes repeat 3 more time for a total of 4, then rest and cool down. Training load 63
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