Sunday 11/16 Intervals on the Trainer, 64 minutes
"Hard Eights," with a twist
Warmup Spin 8, High Cadence, Low Resistance (same for RI's, below)
(2 gear differential to start WI)
8 min WI, 8 min RI x 2
then
8 min WI, 4 min RI, 8 min WI
WI has some structure...like this:
4 min tempo w/crescendo, gradually increasing effort
shift up 4, 2 min climb
shift down 2, 2 min hard effort (gear +2)
This was my third workout day in a row...it's been a while since I've done that. I plan to do one more tomorrow, as I am trying to get back to a 5 day week. Tuesday will definitely be a rest day due to schedule alone. Thursday may be too since I have spin class so early on Friday and can count on that being a hard workout.
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