Workouts: Bike Intervals

Sunday 11/2 Intervals on the Trainer, 65 minutes

Intervals + ladders...they looked like this:

Warmup sequence
Spin 5min high cadence, low resistance
Spin 5min @ tempo pace w/ "road feel" level of resistance
Spin 5min high cadence, low resistance

Ladders (WI is Lactate Threshold, max sustainable effort for the interval; RI is just below Tempo)
5min WI
4min RI
3min WI
2min RI
1min WI

1min RI
2min WI
3min RI
4min WI
5min RI

Warmup sequence
Spin 5min high cadence, low resistance
Spin 5min @ tempo pace w/ "road feel" level of resistance
Spin 5min high cadence, low resistance

All while watching the #99 win and stay in cup contention. :)