Tempo workout, Gans Creek loop:
20 minute warm-up,
5 minutes at tempo, 3 minutes off
4 sets.
20 minute cool-down.
I have a nice heart rate monitor and could easily spend some good money on a Power-meter, but I'm just not a data person when it comes to training. I prefer perceived exertion--I guess that makes me super old school, but it worked great in the past.
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