Head for the Hills

Climb and sprint with 50×18 @ 30 sec, 70-75 RPM and 60 sec >95 RPM.  Recover using 50×21 @ ~70 RPM to <70% HRmax in 4-6 minutes. Quite tired after the 4th lap.

	Mile			Avg MPH			Avg HR BPM			Time
Lap	Climb	Sprint	Recover	Climb	Sprint	Recover	Climb	Sprint	Recover	Recover
1	0.14	0.37	0.67	16.8	22.1	13.3	145	166	159	3:00
2	0.14	0.37	1.02	16.5	22.0	13.2	139	165	155	4:37
3	0.14	0.36	1.13	16.8	21.9	12.6	142	169	154	5:21
4	0.14	0.36	0.79	16.9	21.8	10.7	143	170	154	4:27