cykel v.7 (hård vecka)

kort+medelpass
-uppvärmning 10min
-stege:1-2-3-2-1min (80%, vila 30sek)
-vila 2min
-5x3min (90% 100kad, vila 2min)
-vila 2min
-nedvarvning 10min
ca 60min

hårtpass
-uppvärmning 10min
-stege:1-2-3-2-1min (80%, vila 30sek,)
-vila 2min
-5x4min (90%, 100kad, vila 2min)
-vila 2min
-5x3min (90%, 100kad, vila 2min)
-nedvarvning ca 100min