Cycling workout 14: What I did in class tonight

Here is the interval workout I did in class tonight.

total time: 60 minutes

Warm-up:
-5 min. easy spin
-4 min. single leg isolations, 30 sec. each leg, level 5, 90 rpm
-3 min; 30 sec. in saddle x 30 sec. out of saddle run, level 5, flat road, 90 rpm

Main Set:
-4 min. push on flat, level 6 x 1 minute climb, level 6
-3 min. push on flat, level 6 x 2 minute climb, level 6
-2 min. active recovery; 30 sec. in saddle spin x 30 sec. out of saddle run, level 5
-2 min. push on flat, level 7 x 3 min. climb, level 7
-1 min. push on flat, level 7 x 4 min. climb, level 7
-2 min; one leg isolations, 30 sec. each leg, level 5, 90 rpm
-4 min. climb, start flat road then increase pace and tension every 1 minute
-1 min easy x 2 minute push on flat road, level 7
Finally...
30 sec. moderate pace on flat x 30 sec. hard push (level 7) in saddle x 30 sec. sprint out of saddle. Do this 3 times, all on flat road (90-100 rpm)

Cool Down:
10 minutes of easy pace and stretch!

P.S.
This is just a good interval workout. It is designed to keep you in that zone 3/aerobic zone. You should not be at LT zone of lactic zone. Focus on finding a good working pace and use that same pace throughout the workout. Enjoy!