Yesterday marked the final session of indoor spins in our basement for this winter season (The workout is below). Sorry but the playlist is proprietary this week it was so good! A slightly dwindling group (we peaked at a dozen and had 7 hearty souls last night), did the following workout:
20 mins Warm-up
12 mins as alternate 1 fast spin, 1 stand, 1 easy x 4
8 mins as Alternate L & R leg x 1 min
18 mins as 5 x 2 min (2 recovery)
18 mins as 15 min tempo build (5 @ 70%, 5 @ 85%, 5 @ 105%), last 3 min back to 70%
7 mins as 5 x 40 sec build sprint (40 sec recovery)
8 cool down
105 Total Mins
We finished with a celebratory beer courtesy of Steve… who managed to not miss a single of the 15 sessions (of course his 2 house commute gave him a distinct advantage in his pursuit of the gold attendance star).
Now after doing the same thing for all of these weeks, I’ve got an itch that needs scratching!
So, it’s off to Knox Mountain for some hill repeats with the extra warmth and daylight… Spring is around the corner and I can't wait to be outside riding new terrain.
Until Next Year!
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2 years ago