Monday, November 17, 2008

Spinervals: Week 47

  • Warm up 5 minutes easy
  • 3x30 sec 53x15 @ 30 sr (Seconds Rest = easy spin)
  • 2 minute easy spin
  • 15 killer minute repeats (110% hard effort!)
    • 1 min hard (alternate between 53x12 and 53x15 during the minute) then
    • 1 min very easy spin to recovery
  • Off bike, 2 x 2 min wall sit with 20 sr between sits
  • 3 x 15 vertical jumps with 20 sr between sets of 15
  • On bike, 2 min easy spin
  • 10 x 30 sec tempo 53x14 (time trial effort) @ 1 min easy spin
  • cooldown 5-10 minutes

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