Cycling Workout 13: This is what I am doing in my class tonight

So I am teaching tonight at a gym in Decatur, and this is what I am going to have the class do.

Total Time: 60 minutes

Warm up:
-5 min., easy spin, level 3-4
-2 min. jumps on flat, level 5, 10 sec. in saddle x 10 seconds out of saddle
-3 min. jumps on flat, level 5, 15 sec. in saddle x 15 second run out of saddle (level 6)

Main Set:
- 1 x 5 min. build, increase pace on flat road, level 6, 90-110 rpm
- 1 min. easy
- 1 x 5 min. build, increase tension every 1 min., level 6, 60-70 rpm (by the end)
- 1 min. easy spin
- 5 x 30 sec. on x 30 sec. off, flat road, level 7, 90 rpm
- 2 min. easy
-6 x 1 min. on x 1 min. off (12 minutes total), level 6-7, 80 rpm (bug gear)
- 2 min. recover
-2 min. climb (level 6) then 2 min. push on the flat (level 7)
- 1 min. easy, level 5
- 4 min. push, find a song with a good chorus and push at the chorus, level 7 push with 80-90 rpm (big gear)

Cool Down:
10 minutes of cool down/stretch

P.S.
There is a lot of recovery between intervals, however, the intervals do take a lot out of you so pace yourself. This is designed just to be a good workout to get your week started off right.