cross training 1:05:00 [3]
55 minute spin workout:
Warmup
5 min Easy effort, breathe through your nose RPE2
5 min Moderate effort, 90-100 RPM RPE3
40 min worth of Up-downs, just below race pace RPE3:
5 min at 85 RPM
5 min at 95 RPM
5 min at 105 RPM
5 min easy spinning
Cooldown
5 min Easy riding to cool down RPE1
Finish with Core 2