Spin 4/25/16

What are you best at?

Warm Up 7 minutes

One minute Repeats

1 min Very Hard effort (at least 50% over threshold)

1 minute Recover

1 minute Endurance

(4 sets, total 12 minutes, stay within 10% of first one)…

Three minute Repeats

3 minute TT (shooting for 30% above threshold)

1 minute Recover

2 minutes Endurance

(3 sets, 18 minutes)

5 Minute TT

5 Minute TT (shooting for 10-20% over threshold)

2 minute recover

3 minute endurance

(1 set, 10 minutes)

8 Minute TT

What do yo have left? (5-10% above threshold)

Cool Down