Intervals Ride 1km w/ 300m jog + 500m w/ 300m jog + 1km w/ 300m jog + 2x500m w/ 300m jog + 600m w/ 300m jog + 500m w/ 300m jog + 600m w/ 300m jog + 300m w/ 300m jog + 1km w/ 300m jog + 1km w/ 300m jog + 400m w/ 300m jog

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