Bik Schedule

Monday 1.5 hours
1.5 @ < 200

Tuesday 2.0 hours
3 * 8’ on the flats @ 225-235 watts
6 * 2’ SFR w/ 2-2.5’ of Rest. Every week add 30” until 6 * 5’

Wednesday 3 Hours
Flats
30’ warmup @ 3 * 15’ @ ME (225 - 235) 95 rpm
1 * 20’ @ LE (200 - 225) 100 rpm
Hills
2 * 15 @ (200-220) 80 rpm
4 * 5 @ (250-260) 75-80 rpm w/ 5-8 min of rest

Thursday 1.5 Hours
< 200 watts

Friday 1.5 Hours
< 200 watts

Saturday
Group Ride

Sunday 3 Hour or Group Ride
1 hour < 200 watts
Flats 3 * 10’ ME (225-235 watts) @ 95 RPM on Flats/ 3-5’ rest
Hills 3 * 8’ @ 235-250 watts, Rest 6-1-‘