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Want to get in a great workout during the week but still need to get to work? Then join us for a 1 hour structured training session to get in a solid workout with a small time commitment!

Terrain is very flat riding going out and back on the Leelanau trail.

The structure will be:
- 10 minute warmup as a group at 10 mph
- 40 minutes of structured intervals at your own pace: 20 minutes going out on the trail and 20 minutes coming back
- 10 minute cooldown at 10 mph as a group returning to Darrow park.

The details of each 40 minute interval structure will vary by ride but will have a basic structure of a number of minutes at a specified intensity, followed by a number of minutes of easy spinning, repeated a specified number of times. The intensity rate can be based on perceived level of effort (8 out of 10) or a specified FTP range or heart rate range if you have a power meter or heart rate monitor. Everyone will ride independently at their own speed for the intervals section.

Total distance will depend on your riding speed during the interval section. All abilities are welcome. This is a no drop ride. We'll aim to get back to Darrow Park no later than 8:45am.

Please bring a watch that shows seconds or something to track your interval time which could range from 15 seconds to 20 minutes.