I didn't have a lot of time this morning to get my workouts in so I opted for a shorter more intense workout. It felt great to be sweating up a storm and burning those nasty little leg muscles. I did 45 minutes on the trainer spinning nowhere. I chose to do an interval workout at about 90% effort.
My Workout"
W/U: 16 minutes
5 Min of easy pedaling at 90 rpms
5 Min alternating 30 seconds standing 30 seconds seated
6 Min alternating 1 min right leg 1 min left leg
Main Set:
2 times
2 Min Pedaling at > 100 rpms at 90% effort / 2 min recovery
90 Sec Pedaling at > 100 rpms at 90% effort / 90 sec recovery
60 Sec ...
30 Sec ...
3 Min rest interval before repeating.
I had an abosulte great workout and I think I put everything I had into the workout to keep my legs moving. I couldn't maintain 100 rpms one gear up so I had to stay with what I was in throughout each set. My speed/(cadence) for each set were: 1st set 22.1 (102), 22.3 (104), 22.1 (103), 22.5 (105); 2nd set 22.4 (104), 21.8 (102), 23.3 (104), 22.1 (104)
C/D: 5 Min
I followed the spin workout with a 1.4 mile run at a 9 min mile pace.
Happy Training Everyone
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