Day 3: More Intervals
Today’s workout was shorter but just as intense as Day 1’s workout. After a 5 minute warm up I did one minute intervals at slightly higher than race pace. Here’s the workout layout:
(0:00 – 5:00) Warm-up spinning
(5:00)  Hard
(6:00)  Recover
(7:00)  Hard
(8:00)  Recover
(9:00)  Hard
(10:00)  Recover
(11:00)  Hard
(12:00)  Recover
(13:00)  Hard
(14:00)  Recover
(15:00)  Hard
(16:00)  Recover
(17:00)  Hard
(18:00)  Recover
(19:00)  Hard
(20:00)  Recover
(21:00)  Hard
(22:00)  Recover
(23:00)  Hard
(24:00)  Recover
(25:00)  Hard
(26:00)  Recover
(27:00)  Hard
(28:00)  Recover
(29:00)  Hard
(30:00)  Recover
(31:00)  Hard
(32:00)  Recover
(33:00)  Hard
(34:00-40:00) Cool-Down Spinning
Total Workout: 40- minutes
Total Interval Time: 15 minutes