Gordon’s Spin Class Week of 3/28/16

Warm Up 5-8 minutes

Start with 3 minute at endurance (30-40%) under FTP

1 minute Time Trial (on each subsequent set, attack goal is to stay within 10% of TT average power output)

30 second recovery

3 minutes at endurance to tempo (as class goes on try to get closed to tempo).

End with 1 minute at 20% under FTP, 1 minute 10% under FTP, 1 minute at FTP, 10 second all out.

10 sets