Been doing the Spinervals 23, workout A the last couple rides. It focuses on technique and efficiency on the bike in a 30 minute workout.
It is seven sets of 90 seconds 90% output, 90 seconds resting (60% output). Then a long 3 minute 100% rep at the end.
It’s a great workout in a compact time. This will be a great workout for mornings or when I am running short on time at night.
Also with my workout tonight, I’ve officially logged 500 miles of cycling since March. Not too shabby considering I had practically not been on a bike since I was a kid. The break down is 400 miles on the road bike, 100 on the hybrid. Not surprising since I only really ride the hybrid to work and the occasional ride with Maranda. That will even be less when we get Maranda a road bike next spring.
Side Note: I think I’m going to set a goal of 2000 miles in 2011. Comments?