Spin 130319

Back on the trainer.  My workouts over the weekend consisted of laying hardwood floors in my bedroom - my body felt like I did back to back 70.3's after that.

Warm up
5 Min easy
5 Min steady state

Main
Set 1 - 5 reps of
1 Min hard spin - high cadence, big ring, low cassette
2 min recovery

Set 2 - 5 Reps of
2 Min - climb our of saddle
1 min recovery

Cool down 
5 Min