Spinervals: Week 45

• Warm up 5 minutes easy
• 3x30 sec 53x15 @ 30 sr (Seconds Rest = easy spin)
• 2 minute easy spin
• 15 min tempo (alternate 1 min 53x15 with 1 min 53x12, all seated)
• Off bike, 3 x 15 explosive vertical jumps with 20 sec rest between sets
• Back on bike, 1 min spin
• 10 min tempo (alternate 1 min 53x12 standing with 1 min 53x15 seated)
• Off bike, 3 x 10 explosive vertical jumps with 20 sec rest between sets
• Back on bike, 1 min spin
• Repeat following 5 times
  • 20 sec superspin 42x18 then
  • 10 sec easy spin then
  • 20 sec out of saddle sprint 53x12 then
  • 30 sec easy spin
• cooldown 5-10 minutes