Howdy! Here is this week’s spin workout. This week we’ll have some short higher intensity efforts. Hope you can join us!

20 Minutes Warm Up

12 Minutes Progression from LE to AT1

5 Minutes ME

3x 3 Minutes AT1 intervals in Time Trial position

15 Minutes Hill Climb

5 Minutes One-Legged Drills

High Cadence Spin and Cool Down
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Key to Terminology:

LE (Long Endurance) Effort – 70-75% Max HR or a 3-4 Perceived Exertion on a Scale from 1-10

ME (Medium Endurance) Effort – 80-85% Max HR or a 5 Perceived Exertion on a Scale from 1-10

FE (Fast Endurance) Effort – Sub-threshold work, a 6-7 Perceived Exertion on a Scale from 1-10

AT1 (Anaerobic Threshold) Effort 88-91% Max HR or a 7-8 Perceived Exertion on a Scale from 1-10

AT2 (Anaerobic Threshold) Effort 90-95% Max HR or a 8 Perceived Exertion on a Scale from 1-10

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