this is to help your legs to recover, not for fitness. Keep your HR down and get the blood flowing in your legs.

2 mile warm up; 3x 1mile repeats  2 min rest in between sets:   1 mile cool down 5k pace

100 WU 6x 75m  First set is (easy 25, hard 25, easy 25) Second set is (hard 25, easy 25, hard 25) 100 CD

Warmup for 13:50 minutes Main set: 2:00 cadence 90+ 1:00 easy recovery spin 2:00 cadence 100+ 1:00 easy recovery spin 2:00 cadence 90+ 1:00 easy recovery spin 5:00 zone 1 2:00 cadence 90+ 1:00 easy recovery spin 2:00 cadence 100+ 1:00 easy recovery spin 2:00 cadence 90+ 1:00 easy recovery spin 5:00 zone 1 3:00 cadence 90+ 1:00 easy recovery spin 3:00 cadence 90+ 1:00 easy recovery spin 3:00 cadence 90+ 1:00 easy recovery spin Zone 1 to completion

in zone 2

200 Warm Up 5x200 20 secs rest 200 Cool Down

zone 2