Market Street Cycling

Add some Steady State


15 minute warm up
5 minutes Endurance (85-95rpm, Moderate-High intensity)
5 minutes Muscle Tension (45-55rpm, Moderate intensity)
2 minutes Steady State (Stand, 65-75rpm, High intensity)
3 minute recovery
High Speed Spins (110-130rpm):
- 120 sec on
- 120 sec off
- 30 sec on
- 30 sec off
5 minutes Steady State (In the saddle, 95-105rpm, High Intensity)
5 minutes Endurance miles (85-95rpm, Moderate-High intensity)
High Speed Spins (110-130rpm):
- 90 sec on
- 90 sec off
- 60 sec on
- 60 sec off
10 minutes Muscle Tension (45-55rpm, Moderate intensity)
2 minutes Steady State (Stand, 65-75rpm, High intensity)
8 minutes Endurance Miles (85-95rpm, Moderate-High intensity)
Warm Down

70 minutes total time, plus warm down