Spinning 1:40:00 [3]
30+ min warm up drills
4 x 8 min @ E3, cadence 105-115, part of the time spent in the drops
2 min rest in between reps
15 min @ E2 and E3, varying the slope for the first half 1, 3, 2, 4, 2, 1 and varying the cadence the second half 105, 110, 115, 110, 115
Cool down
I can't wait to get real road shoes so that I can put my new pedals on the bike!
Nice hot tubbing after the class!