Can someone decipher this gobbledygook for me. If I'm to remember correctly ' means feet or minutes? So what the hell are they saYing here? Also what the hell are weights on the bike?



BIKE RIDE

Intensity:*Very Hard

Distance:*15.0*mi*
Duration:*1:00:00*

HOP (Hour Of Power) 87 to 90% of Max HR with a cadence between 50-55 (RPE 6-8) -- WOB (Weights On the Bike) is 87-94% of Max HR with a cadence betwwen 40-45 (RPE 6-9)

Warmup 30' to 45' - Your choice of: 30' at HOP - 10' WOB, 30' HOP 20' easy, then repeat HOP for 20' (RPE 6-7) --or -- 3 times 25' HOP 5' WOB no more than 15' between HOP/WOB set (RP 6-9) --or-- 4 times 15' at HOP 5' WOB no more than 10' between HOP/WOB (RPE 6-9) - Easy rest of the ride