60 Minute Base Cycling Workout

5:00 warm up, easy spin at comfortable resistance
5:00 increase resistance, easy spin at 70-80 RPM
3 X 1:00 right leg only at 70-80 RPM same resistance as above
    1:00 left leg only
    2:00 recovery spin
3:00 Increase resistance, increase cadence to 90RPM, RPE 10-12
    2:00 recovery
3:00 Same as above
    1:30 recovery
3:00 Same as first
    1:00 recovery
3:00
    :30 recovery
3:00
3:00 recovery
Repeat the following 3 times
3:00 seated climb, slow cadence 60, high level of resistance RPE 13-15
    Last :30 out of saddle AFAP
2:00 recovery RPM at 90, easy resistance
Cool down
5-10  minute easy spin and stretch