Crazy Endurance loop #12

45 Minute cycle format, music BPM's range from 155 to 165 for climbs & standing runs, a bit slower for intervals with surges.

• 5 Minute total warm-up time:
• 2 Minutes warm-up stretches - low gear
• 1 Minute FLAT ROAD @ 65%
• 2 X 1 minute hills (add gear every 15 seconds)

• 35 Minute total workout time:
• 3 X 3 minute hills (in the saddle - add gear every 30 seconds)
• 4 Minute standing run
• 4 X 1 minute intervals with 10 seconds surges: (stand:15 seconds, add big gear: 15 seconds, sit without changing gear:15 seconds, surge:10 seconds, then return to resting gear: 20 seconds) 2 x 4 minute hills (in the saddle - add gear every 30 seconds) 4 minute standing run
• 4 X 1 minute intervals with 10 seconds surges (as above)
• 2 X 1 minute hills (add gear every 15 seconds)

• 5 Minute total cool down & stretch time:
• 1 Minute flat road @ 65%
• 4 Minutes stretching time

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