Day 6: 6000m
Warmup (2252m)
Three intervals with increased cadence to gradually find the target intensity for the day
1:30 @ r18 / 30 seconds rest
3:00 @ r20 / 30 seconds rest
6:00 @ r22
Workout (3577m)
⏲️ 16:00, set splits to 4:00
🎯 start at 6:00 pace from warmup and get faster with each 4:00 split
Rate: 22
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