Warm up for 30 minutes in heart rate zones 1-2 or power level 1-2. Then ride 2 X 10 minute climbs at 60-70 rpm on a 5-8% hill. Recover descending and spinning easy for 5-10 minutes between repeats. Stay seated to work on hip and leg strength. Keep upper body quiet and strong. Heart rate should be in zones 2-3 or power in level 3 during the ten minute low cadence reps. The rest of the time spin easy in heart rate zone 1or power level 1.

I am confused. How man times do I do the 2×10? do I rest in between the two 10 minute climbs. if so, for how long.

Thanks,

Jeff

very. Thanks lynda. Man i feel so dumb sometimes. Couldnt see the forest for the trees.

Thanks for being so pateint.

Jeff