I have Madrid in mind so this needs to be done...
A. Airdyne 5 x 20sec @95%+ ; 3:40rest 14/13/13/13/12 cals
*5min rest*
B. Airdyne 5 x 20sec @95%+ ; 3:40rest 12/12/12/12/13 cals
*5min rest*
I found that walking around during my recovery made my legs hurt less than just sitting down. Left shoulder felt a bit 'impinged' - keep an eye on this!
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