- 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
Monday, October 27, 2008
Spinervals: Week 44
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