Training:
AD 10 min warmup+
3 rounds:
AD 30 sec @85%/90 sec @50%
AD 30 sec @85%/75 sec @50%
AD 30 sec @85%/60 sec @50%
AD 30 sec @85%/45 sec @50%
AD 30 sec @85%/30 sec @50%
AD 30 sec @85%/15 sec @50%
+
20 min Z1 - mixed modes
Notes: Felt very good today. Surprising how well I could hold the wattage. I think the 3min/1min definitely helps! Was able to hold about 360 watts during all sets on new airdyne which is pretty high. Worked on mobility afterward.
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