spinning 1:00:00 [3]
Sprint: 30sec, 45sec, 1min
Hills: 2min down, 1min up, 30sec down, 30sec standing attack X 3
Jumps:
8 up, 8 down X 2
8 up, 8 down, 4 up, 4 down X3
8 up, 8 down X 5
Hills: 1min down, 30sec up, 30 sec recovery X 3
Sprints: 30sec, 45sec, 1min
ride it home & 5 min stretches at end.