spin-ups 30min (build cadence to max without bouncing on saddle in 5min intervals)
leg isolates- one foot clipped in, pedal at 100rpm, alternate until can't pedal smoothly.
Steady State- pedal at steady 100rpm for 45m
1hr 30min / miles / cals
Felt like it wasn't a workout, except for the leg isolates, everything else was spinning.
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