You are reading a single comment by @deleted and its replies.
Click here to read the full conversation.
London Fixed Gear and Single-Speed is a community of predominantly fixed gear and single-speed cyclists in and around London, UK.
This site is supported almost exclusively by donations. Please consider donating a small amount regularly.
@deleted
warm up
6x 1 k reps mate, recover for 1 minute
try for 3.45 mins per k's
warm down
increase to 8 when you improve
do some 5 k races too
enjoy