first intervals

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my fixed gearing:

48*16 = 64

ob recommends these:

42*16 = 58

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set of 3 – 20 seconds sprint all out from stand still… count down 3,2,1… 1:40 recovery

rest 5

set of 3 – 20 seconds sprint all out from stand still… count down 3,2,1… 1:40 recovery

rest 5

set of 3 – 20 seconds sprint all out from stand still… count down 3,2,1… 1:40 recovery

rest 5

set of 3 – 20 seconds sprint all out from stand still… count down 3,2,1… 1:40 recovery