WORK OUT OF THE WEEK

Warm up 5 minutes easy
3x30 sec 53x15 @ 30 sr (Seconds Rest = easy spin)
2 min easy spin
8 x 20 sec superspin 42x15 (rpm > 110+) @ 10 sr
2 min easy spin
Repeat 6 times (6 killer minutes)
1 min 53x15, then 1 min easy
1 min 53x12, then 1 min easy
1 min 53x18, then 1 min easy
1 min 53x15, then 1 min easy
1 min 53x12, then 1 min easy
1 min 53x18
2 min easy spin
Repeat this for 4 minutes
10 sec 53x15 tempo effort, then
10 sec easy, soft pedal
2 min easy spin
Repeat 4 times
20 sec seated 53x12 build effort increasing, then
10 sec out of saddle sprint in same gear, then
30 sec easy, recovery spin
cooldown 5-10 minutes