Spinervals: Week 43

• Warm up 5 minutes easy
• 3x30 sec 53x15 @ 30 sr (Seconds Rest = easy spin)
• 2 minute easy spin
• 5 min tempo 53x15
• 1 min easy spin
• 5 min tempo 53x14
• 1 min easy spin
• 5 min tempo 53x12
• 1 min easy spin
• Off bike, 3 x 90 sec wall sits, rest 30 sec between each wall sit set
• 3 x 12 vertical jumps, rest 20 sec between jump sets
• On bike, 2 min easy spin
• 5 min tempo effort, descending gears
  • 1 min 53x21 then 30 sr
  • 1 min 53x19 then 30 sr
  • 1 min 53x18 then 30 sr
  • 1 min 53x15 then 30 sr
  • 1 min 53x12
• cooldown 5-10 minutes