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I forget to hit the INT button but its pretty easy to find the effort near the end of the ride. It was cold, mid 30’s and the warmup options were minimal so went at this pretty cold. And, it was mass start with 100+ riders at the bottom of the climb with no ramp. […]

Did these inside given the heavy winds although the rain forecasted still hasn’t arrived. Warm day so could have ridden outside but no doubt these work better inside. Instructions were 3min at 266, 3 at 300, 3 at 333 and 3 at 366 for a 12 minute stair step effort, x 3, with 5 minutes

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