Gordon’s Spin Class week of 2/29/16 (Funky)

Goal, cardio work (looking for great calorie burn before spring workouts)

End class, within 10% of FTP

5 minute warm up

Stage 1 Hold threshold entire stage, increase Cadence

2 minutes 80 rpm

2 minutes 90 rpm

2 minutes 100 rpm

2 minutes 110 rpm

2 minute recovery (stage does not go below -10% of FTP)

Stage 2 Vo2 Max work (5-10% above FTP)

2 minutes 5-10% over FTP

1 minute let fall to -10% of FTP

(repeat 3 times)

MUSIC PLAYLIST

Spin Mobius 2/29/16