Well Betsy and I decided to make use of the treadmill and trainer again this morning, with Betsy getting in a run workout and I did a bike workout. Once again this means that I didn't get to use the Spinervals tapes so I was on my own to determine a workout. As typical, I started off with an easy warmup with a few min in 39-15, then 3x30s at 53-15, with 30s break between back in 39-15. I then hopped into a long high speed spinning set, doing 30 min of 30s high spin, 20s recovery. For the first 10 min, I used 53-23, then switched to 39-15 for 10 min and then the final 10 min I alternated between 53-15 and 39-15. Finally after recovering for 2 min, I did a 3 min set alternating between 53-15 seated and 53-13 standing every 15s. Finally did a 3 min cool down before joining Cole upstairs to do pushups, crunches, leglifts and dips. Good workout again, but looking forward to getting some running and biking in outside again!
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