Tempo Ramp: Calorie Grab-Maximizes calorie burn and minimizes muscular damage.

• Interval Breakdown at a Glance:
• 10minutes @ 80% ( RPE-low 7 You pick cadence-Look at lap average power to find your %)
• 9 minutes @ 81%
• 8 minutes @ 82% (Start in your hardest gear- each minute you will shift up to an easier gear)
• 7 minutes @ 83%
• 6 minutes @ 84% (Higher RPM)
• 5 minutes @ 85% (Go to 100 cadence for one minute within the interval)
• 4 minutes @ 86%
• 3 minutes @ 87%
• 2 minutes @ 88%

High Density - Low Intensity

Thoughts on Flexibility and Range of Motion: Many studies on the effectiveness of stretching-It is a good idea to do your own research. Trust but verify is a good mentality to use. Make sure to read the studies, not just the abstract. For you? Use your own nose...If something doesn’t smell right to you, look into and reach out to Robbie to discuss.

Pre-Stretching -

Static Stretching- there are many studies that look at stretching before exercise. These studies show that it might impede performance. It shows that not only it doesn’t help, it actually might inhibit better performance. It might cause muscles to coil.