Workout #3

Aerobic base training level 2

2 hours

Warm up at 70% for 20min
5min up to 75%
5min up to 80% 30min
1min recovery
9min at 75%
10min at 80%
1min recovery
9min at 75% 60min
10min at 80%
1min recovery
5min at 75%
5min at 80%
5min at 85%
1min recovery 87min
9min at 75%
10min at 80%
5min at 85%
1min recovery
8min warm down at 70% light gear, spin

Personalised plans and strength home training are available for R100 monthly by emailing maurice@velogique.co.za