AB 10 min building intensity, faster every 2-2:30, ending around threshold effort
done
+
AB as long as ‘comfortable’ at 500 watts
rest walk 90 sec and pick back up until you accumulate 200 cals at that speed
24:54 Never pushed past an 7 after I got going and had a self check in the goal, but in the beginning I was too worried about how many calories I was going to get each time on the bike which had me pushing to an 8 the first 2-3 times on the bike. So then I made myself either close my eyes and go off of feel or just focus on only the Watts and when they dipped would only get a few more seconds and hop off. These made it take much longer but stayed more with the goal stimulus.
+
AB 10 sec ramping sprint (be at a full sprint by the 6 sec mark)
slow spin 2:20 x 4
1000×2, 1100, 1200 – had a harder time getting out of the thousands until the 3rd set when I tried to ramp up into it and was able to tap into a little more power.
+
Ido portal squat routine in full
Split into a little later in the afternoon. Just talked way to much before getting into bike session
+
Thoracic bridge flow x 6-8 min
done and this was much needed today