Great Trainer Workout

Perfect for doing in front of the t.v.

Warm Up:
5 minutes spin
3x1 min spin ups in small chain with 1 min rest in between
Main Set:
3x5 minutes steady effort (90 rpm; big chain)
3x4 minutes (slightly higher gear; 90 rpm)
3x3 minutes
3x2 minutes
3x1 minute
1 minute rest in between each set
Cool Down:
1 min standing
5 minutes spin