Gordon’s Spin Week of 4/18/16

2 x 8 is great!

Warm Up 7 minutes:

85 rpm for 30 seconds low tempo (don’t change tension)

100 rpm or above 30 seconds

5 minutes;

5 minutes at threshold, look at Power Meter once per minute

10 second 2-4 times body weight, 50 second recovery

4 minutes;

1 minute recovery;

8 minute all out effort;

2 minute recovery;

2 minute at half threshold;

85 rpm for 30 seconds low tempo (don’t change tension)

100 rpm or above 30 seconds

5 minutes;

5 minutes at threshold, look at Power Meter once per minute

10 second 2-4 times body weight, 50 second recovery

4 minutes;

1 minute recovery;

8 minute all out effort