WORKOUT SS2: SPIN-UPS
Total time: 60-65 min.
5:00 min. Pedal easy with cadence above 90 rpm
5:00 min. Alternate :30 sec at 100 rpm and 80 rpm
5-10:00 min. Easy riding at 95+ rpm
8 x :30 sec. Effort: Zone 1-2, RPE 12-14, Critical Power 90
Spin up to the maximum rpm you can maintain without bouncing, then maintain :30 sec.
4:30 rest interval
This workout is from Workouts in a Binder® for Indoor Cycling by Dirk Friel and Wes Hobson.