Gordon’s Spin Class week of 4/4/16

Spin 4/4/16

Warm Up

Spin ups, 1 minute at 80 rpm, add 5 rpm each minute (5 minutes, start comfy end tough)

Recover 1 minute

Push Ups, 30 seconds climb comfy (low tempo), 30 seconds climb hard (total 8 minutes FTP then harder each time)

Recover 2 minutes

Threes

3 minute TT

3 minutes endurance/recover

Spin 3 minutes within 5% of TT power

3 minutes endurance/recover

Climb 3 minutes with 5% of TT power

3 minutes endurance/recover

3 minute TT

3 minutes endurance/recover

Push Ups, 30 seconds climb comfy (low tempo), 30 seconds climb hard (total 8 minutes FTP then harder each time)

Music: Spin Mobius 4/4/16