Sunday 11/15 "Three Quarters" on the Trainer, 65 minutes
A true recovery ride today. Short segments of fast spinning at very low resistance, followed by 15 minute intervals, below tempo, with moderate resistance. Enough to get the heart rate up and sweat, but not a hard effort. Gear differential = 2.
Pattern:
5 min Spin warmup
3x 15min Work Interval, 5min Spin Interval
It's not really accurate to say these are Work and Recovery Intervals exactly. The fast spins are about the same effort, the heart rate is constant. But a few fast paced spins help shake out the muscles and break up the long ride.
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