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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