I break my workouts on the bike into two. In the morning it is a warm up so I don't push it I get to work refreshed and ready to go. At night I do high intensity I sprint as much as possible (Sprint for 10 blocks rest for 2 sprint etc.)I need the hight intensity work out after work to get the stress and all the excess energy I have out of my system. Beside there is nothing like a little adrenalin endorphin cocktail for happy hour
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Matthew 6