Trainer Ride, One Footers: 45 Min
- 5min warm up part A in total comfort at 80rpm
- 5min warm up part B moderate effort at 85rpm
- 10 sets of 30sec one footers with 90sec easy spin between. Remove one foot from the clipless pedal and set it gently on the frame of the trainer. Spin a perfect circle (not clunks or surges) with just one foot for 30sec. Switch feet and make smooth circles for 30sec with the other foot and then spin easy with both feet for 90 seconds between each set.
- Then ride steady at a moderate effort for 10min focused on those smooth circles.
- 5min cool down, easy pace.
