Tonights spin class
I finally took a HR monitor to the bike class at M2 Revolution tonight. This is what my HR looks like during an bike class, apparently:
All in all pretty low compared to running intervals.
I think the workout was:
1) Ladder warm-up:
3 min, 2 min, 90 sec, 60 sec and a few 30 sec building up power as we go, alternating high and low cadence with some standing
2) threshold set
4 min @ 90% power followed by 4 min @ 100% power
2 min @ 90% power followed by 6 min @ 100% power
3) Strength set
(2 min climbing cadence 75rpm at 110-120% watts 40 sec aero, 40 sec hoods, 40 sec stand) X 2
(1 min 70rpm 120+% watts 20 sec aero, 20 sec hoods, 20 sec stand) X 2
4) Activation set:
4 x 20 sec high cadence, high power. 500+ watts.
5) Cooldown, easy spin
** 100% watts is max average watts over 10 min TT.
