This morning's 45 minute Spin class focused on speed intervals. Simulating riding a track. 30 seconds all out sprint -30 seconds recovery..... (sprint straights, recover on the bends.)
Often our speed intervals focus on building faster turn over or pedal cadence by gradually increasing cadence. The focus of this ride is to establish longevity or endurance by pushing the limit for 30 seconds repeatedly through out the ride with out dropping off.
After a 7-8 minute warmup settle into a comfortable resistance, a few gears higher than a seated flat, however, not climbing. (10 min.)
Phase 1 (5 min): 30 seconds sprint - 30 seconds recover X 3.
Followed by 2 minute recovery pedal (during recovery bring the gears down approx 25% and keep pedaling, legs will want to slow but it's imperative not to slow completely, instead drop the resistance a little. But don't forget to add it back for the next set of sprints.
* during recovery draw attention to the quality of the sprint - how controlled was the pedaling, were they bouncing, was the gear too high for adequate turnover or too low? Make the adjustments to the resistance for consequent phases.
Phase 2 (6 min): 30/30 X 4 alternating sprints first in the saddle, next out of the saddle.
2 minute recovery
Phase 3 (6 min): 30/30 X 4 (same as phase 2)
2 minute recovery
Phase 4 (7 min): 30/30 x 5 decide ahead to begin in or out of saddle, you will do one more of which ever you begin with.
2 minute recovery
Phase 5 (5 min): 30/30 X 3
2 minute recovery
Cool down and stretching 5 - 10 minutes, we usually go a little long :-)
Unfortunately I was having technical difficulties with the iPhone (apparently I need to update more frequently,) so playlist was a surprise and not even worth mentioning.
