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Components

Workout One

Workout Two

Settings

Workout

Mayhem Affiliate 03/20/2023

Warm-up

Bike
250m easy
250m moderate
250m easy
250m moderate/fast
250m easy
50m Sprint

Workout One (Time)

BikeErg Lactate Threshold

4000m
4 Min at Easy
3000m
3 Min at Easy
2000m
2 Min at Easy
1000m
1 Min at Easy

Alternate interval speed between 400m Fast & 400m Easy.
Finish each interval w/200m Sprint.

Workout Two (Time)

Charms

Freedom (RX'd)
3 rounds
75 Double Unders
25 GHDs (Or V-Ups)

Independence
3 rounds
60 Double Unders
20 GHDs + 6in Riser (Or V-Ups)

Liberty
3 rounds
75 Single Unders
25 Sit Ups

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