Workout this morning:
Warm up set:
5 minute warm up, easy spin
3 sets of 30 seconds sitting, 30 seconds standing at an easier intensity (this was hard, as I have trouble standing in easier gears), zone 2-3, with 1 minute easy spin in between
6 minutes of one legged drills with 80% effort on one leg/20% on the other, zone 2-3
Main set #1:
4X3 minute intervals, consisting of 70 rpm, each interval at increasingly harder gears, zone 3-4
2 minute easy spin
Main set #2
4X3 minute intervals, where the first 2 minutes are seated and the last one is standing, using harder gears than above set, zone 4-5
7 minute cool down