1/21/2020

I used an Echo Bike for all of these, the one assbike in the gym is broken, and the Echo bike made these more difficult

AB 7 Seconds @ 100% effort
AB Easy spin 1:23
x5
During the sprints I was hitting about 1100 watts. That's pretty low compared to maxing/near maxing out the assbike. While I knew I wouldn't get near that wattage, 1100 was lower than expected.

2:00 AB @ 200 watts
Rest 30 seconds
2:00 AB @250 watts
Rest 30 seconds
2:00 AB @300 watts
Rest 30 seconds
2:00 AB @350 watts
Rest 30 seconds
2:00 AB @400 watts
..... continuing until you hit an 85% effort set
I made it to 2min at 400 watts, but that was definitely more than an 85% effort about 40 seconds in.

15 Minute AB - 3-4 steps backwards from the intensity you ended on during the above piece 
Did this part at 200 watts