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Caleigh on Instagram: "effective&simple 45-1hr bike workout: Warm up:10 min 3 ‘spin ups’ @ 5 min (spin cadence from natural to 110-115 for 20 seconds, natural for 40. finish easy) Main set: 24 min (find a cadence that works for you in the 80-95 range) 4x3min: 15 seconds all out (red), 15 seconds EASY (total high:6, total rest:6), in between each 3 min set, 3 min of easy/moderate spin Cool down: at least 10 minutes easy/finish out total bike time desired Total time: 45min-1hr❤️‍🔥 #strava #triath
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