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WOD – Tempo

This is a great indoor or outdoor workout.

Ride in zone 3 non-stop for 30-90 min at 75-85 RPM.   At least 1/2 of your workout should be in zone 3.   For Example: If you are out for 2hrs, shoot for 60-90 min in zone 3.

Builds Muscular Endurance.

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