Gordon’s Spin Class week of 3/14/16

Warm Up 5-7 minutes

Practice, patience, and pain management

15 seconds, 2-3 times body weight  (Neuromuscular)

15 second recovery

1 minute around 10-20% over FTP (Vo2)

3 minutes around FTP

3 minutes Tempo (10-20% under FTP)

2 minutes in endurance (50 – 75% of FTP)

now reverse

2 minutes in endurance (50 – 75% of FTP)

3 minutes Tempo (10-20% under FTP)

3 minutes around FTP

1 minute around 10-20% over FTP (Vo2)

15 seconds, 2-3 times body weight  (Neuromuscular)

RECOVER 1-2 minutes

(Repeat 2.5 times)