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[PCG classic Tune-up]
1.5hours with 3 x 1 minutes hard, with at least 5 minutes of easy riding between each. Also do 3 x 30 seconds hard sprints, with 5 minutes between. Rest is just easy and cruising. No wattage goals on these, just give it your best shot. The goal is to get the blood pumping and get those muscles 'fat' and then to 'release after the first couple of efforts. That 'release/relaxation' after the hard efforts will prep them for tomorrow's race nicely!