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Back to the Reverse Brick

You may have seen the earlier post about the cycling weekly article on interval training and personally being a fan of intervals, they came into play on the treadmill before spinning this evening.

10 minute warm up at 12km/hr then in to the sets. 3 minutes on and 1 minute walking recovery in between.

Scores on the doors today, km paces for all six were: 3:52, 3:52, 3:50, 3:48, 3:47, 3:45. Purposely pushing for negative splits.

Oh yes and all done on 1.5% incline. Dropped down from the usual 2-3% as the weekends race is a flat course with 5m elevation gain over 10km.

All done then time to spin 🙂

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