Spin Workout

From "No Slackers Allowed" Spinervals

45 minutes of pain!

Spin 3:00 (small-15)
3x:30 spin-ups (big-15) with :30 ez spin in between
5x1:00 hard effort in big-18, big-15, big-14, big-13, big-12 (your hardest gear)
ez spin 2:00 (small-15)
5:00 of (:30 seated big-12; :30 recover; :30 standing big-12) Ugh!
ez spin 1:00 (small-15)
super spin (120 rpm or higher) small-15--6x:30 with :30 recover in b/tw (really gets your h.r. up!)
ez spin 1:00
6x (:30 spin up (120 rpm small-15), :10 rest; :10 hard effort seated big-12; :10 hard effort standing big-12; :30 rest)
ez spin 1:00
5:00 race simulation all-out effort (includes hills: big-12 standing :30; downhill: :30 superspin small-15; race effort big-12 seated :30--repeat until 5:00)
cool down: 3:00
Total Time: 45:00