Spin 5/2/16

Crit Racing

Warm Up 9 minutes

 

2 minutes low tempo

2 minutes high tempo

2 minutes Threshold

30 seconds 50% over Threshold

Hold threshold for 1 more minute

Recover 1 minute

 

2 minutes low tempo

2 minutes high tempo

2 minutes threshold

1.5 minute 50% over (or max time)

Hold Threshold for 1 more minute

Recover 1.5 minutes

 

2 minutes low tempo

2 minutes high tempo

2 minutes threshold

2 minute 50% over (or max time)

Hold Threshold for 1 more minute

Recover 2 minute

 

2 minutes low tempo

2 minutes high tempo

2 minutes threshold

1.5 minute 50% over (or max time)

Hold Threshold for 1 more minute

Recover 1.5 minutes

 

2 minutes low tempo

2 minutes high tempo

2 minutes Threshold

30 seconds 50% over Threshold

Hold threshold for 1 more minute

Recover

Cool Down