Spinervals: Week 42

• Warm up 5 minutes easy
• 3x30 sec 42x15 @ 30 sr (Seconds Rest = easy spin)
• 4x20 sec hard 53 x15 @ 30 sr
• 1 minute easy spin
• 10x1 min killer minutes (hard effort 90-100%, choose your gear) @ 1 min rest
• 2 minute easy spin
• 10 min steady tempo (your choice of gearing, cadence above 100 rpm)
• 2 minute easy spin
• 6x20 sec sprint 53x15 @ 40 sr
• cooldown 5-10 minutes