first intervals

--------------

my fixed gearing:

48*16 = 64

ob recommends these:

42*16 = 58

-------------

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