Dawn Patrol Endurance Entervals:
Warm up 20 minutes, Step 1: bike one minute Z3 rest one minute Z2, repeat Step one. Step 2: 3 minutes in Z4 recover 2 minutes in Z2, repeat 4 times. Recover 10 minutes in Z2. Step 3 Repeat Step 2 three times. Recover 10 minutesin Z2. Step 4 repeat Step 2 three times. Cool down 20 minutes.
The roads are largely empty that early but the more the merrier! Roll-out time 4:30am from 7000 FL-544, Winter Haven, FL 33881 (plaza with parking & light). If you wish to meet near Crump Rd you can do that also!
Leader: Thomas L. https://www.facebook.com/groups/327701684275034/