Wednesday @ Liberty

2 classes of 45m each with 15 ambiance music.
9 minutes warm up with slow increase of resistance and speed to reach a moderate and warm effort
9 minutes climb increasing the resistance and keeping the same moderate (level 2) effort and on second track increase speed and resistance reaching (level 3) difficult level.
2 minutes flat road to release resistance, freeing the legs - active recovery
1 minute transition track from flat road to mountain (golden eye)
15 minutes climb increasing resistance and speed (1st track resistance - 2nd track speed) 2x
Recovery - Stretch
Second Class - Piano Mood
Same principal keeping the thing smooth with slower transition and focus: share knowledge let them know a little bit... share... share... share...
6 minutes quiet warm up
12 minutes climb - 3 tracks - 1st resistance - 2nd speed - 3th resistance and speed
2 minutes recovery - flat road
5 minutes climb - 2 tracks - 1st resistance - 2nd speed
2:30 (no more text)