Spinervals: Week 44

• Warm up 5 minutes easy
• 3x30 sec 53x15 @ 30 sr (Seconds Rest = easy spin)
• 2 minute easy spin
• 6 min 53x14 alternate 10 sec seated with 10 sec standing
• 1 min easy spin
• 5 min standing 53x12 (yes a full 5 min standing!)
• 1 min easy spin
• 4x90 tempo 53x15 @ 30 sr
• Off bike, 3 min wall sit
• Off bike, 3 x 12 explosive vertical jumps with 20 sec rest between sets
• Back on bike, 1 min spin
• Repeat following 4 times
  • 1 min tempo 53x15 then
  • 10 sec easy spin then
  • 30 sec superspin 42x18 then
  • 30 sec easy spin
• 1 min spin
• 3 x 30 sec seated hard 53x12 @ 45 sr
• cooldown 5-10 minutes