We’re now in the anaerobic speed/power phase of this 10-week spin program, and I’m not sure whether I like it more or less than the strength/endurance portion. They’re both hard.
Anyway, I had to go to class and then speed home to turn around and head south to Durham, where my sisters are in school and my parents were visiting for the weekend. It was so nice to get out of DC and spend some quality time with my family (plus eat at my favorite restaurants and go shopping for spring). More motivation to work hard at spin.
Here’s what we did:
5 x (40 sec HI, 20 sec LOW) at 85RPM
3 min recovery
Repeat three times, increasing RPM by 5 each time
10 min Z2
6 min High Z3/4 min Low Z4/3 min Mid Z4/2 min High Z4/60 sec Max @ 85 RPM
5 min recovery
Repeat twice, increasing RPM by 5
6 min cooldown