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