"Swapping Turns"-Spin Workout

“Swapping Turns” from the wonderful Sage  45 min.

·      -HR stays under 85%-until the last :30 of each segment where we raise HR above

WU-6:00-moderate gear for a couple......

Add to small hill 17-20  -SC 3:30-cadence check

                                     -STC :30-surge!

                                     -SC 3:00

                                     -STC 1:00-last :30 surge!

Add to harder hill 15-20  -SC 2:30

                                     -STC 1:30-last :30 surge!

Go Hard or Go Home!    -SC 2:00

                                     -STC 2:00-last :30 surge!

 Recovery 2:00 Flat Road-Moderate Gear

(Now start out with the Standing Climb)

  Add to small hill 17-20-STC 3:30-cadence check before you go out

                                   -SC :30 –surge in the saddle!

                                   -STC 3:00

                                   -SC 1:00-last :30 surge!

Add to harder hill 15-20 -STC 2:30

                                   -SC 1:30-last :30 surge!

Go Hard or Go Home!  -STC 2:00

                                   -SC 2:00-last :30 surge!

 Flat Road-Moderate Gear

 Cool Down!

Playlist 

I'm Not Alone - Deadmau5 Remix-Calvin Harris

Girl By The Sea - Cut Copy Remix-The Presets

Heel & Toe-Adam Freeland (TY Coach)

What - Boy 8 Bit Mix-His Majesty Andre

Wolfgang's 5th Symphony - Original Mix-Wolfgang Gartner

Acid 8000-Fatboy Slim

Sanctuary (3:35 version)-Origene

Hope & Glory-F A I T H L E S S