Spin ups

The weather was unpredictable today to say the least so I did a spin up session on my turbo trainer.

20 minute warm up at 225 Watts.

10 x

30 seconds at 250 Watts
30 seconds at highest cadence possible (360 Watts)
1 minute recovery (150 Watts)

10 minute warm down at 170 Watts

Legs hurt!