I missed out on this weekend’s riding so I decided to workout on a rest day but plan to continue my rides for the rest for the week with Friday being the rest day. Monday’s workout consisted of:

5 minutes warm-up
30 minutes at 165-170 bmp
5 minutes cool down

Total workout time: 40 minutes.

I did this entire workout in the big-ring as well as increased the resistance from “L” to “2.0″.