Spinning Cyclone Workout

[gidget1978]

I promise last one!


Time---->Task--------------------------->Resis-------->Cadence
0-8----->warmup------------------------->easy spin---->slow
8-11---->strong,consistent standing jog->med---------->med
11-13--->downhill sprint seated--------->low---------->veryfast
13-17--->recover------------------------>easy spin---->slow
17-20--->strong,consistent seated spin-->hard--------->med
20-26--->sprint cycle(6-20sec seated---->hard sprint-->---
---------sprints)----------------------->easy recov--->veryfast/slow
26-30--->mid ride recovery-------------->easy spin---->slow
30-38--->(cycle)8-20sec standing sprints>med----------------
---------40sec seated recovery---------->easy recov--->veryfast/slow
38-40--->recover------------------------>easy spin---->slow
40-46--->(cycle)6-20sec seated sprints-->hard----------------
---------40sec seated recovery---------->easy recover->veryfast/slow
46-48--->recover------------------------>easy spin---->slow
48-52--->(cycle)4-20sec standing sprint->hard-------------------
---------40 sec recovery---------------->easy recover->veryfast/slow
52-60--->cool down/stretch-------------->easy--------->slow

Hope this makes sense and isnt all bunched together!
Approx- 650 cals burned
Lori