Todays Protocol: warm up 15-20 minute high Endurance10 second max sprint2 minute rest10 second max sprint5 minutes rest1 minute max interval5 minute rest5 minute max interval15 minutes easy riding20 minute TTcool down I have to say that I saw this on the schedule and was actually kind of excited to have at them. Given it

Two classes with spin first followed by strength…..good mix of 70-85% efforts 

inside today for 2×20 minutes at steady state power, 320-325

HR data from  todays non stop spin at 276 watts and then circuit class

listed by women and men and age brackets  50 m free women men 100m free          women          men 50-54 27.9 23.26   1:02 52.9 55-59 27.8 25.23   1:01 52.4 60-64 29.6 23.6   1:02 51.1 65-69 31.4 26.6   1:12 59.1            

A sunny but cool day so I did these inside. Just tempo pace so right around 300 watts and HR at 130 or 70%. Supposed to do 3×15 but condensed them to save some time.