OK this was a tough build the lactic acid up in the muscles and get cranking workout. Started easy then built tough. If you don't already have this DVD go out and get it, Spinervals 23.0 Time Saver:
Short on Time? Train with 200 Athletes to these 30 minute workouts!
Workout A: Technique Workout B: Tempo/TT Workout C: Power/Sprint
Short on training time and have just 30 minutes to squeeze in an effective workout?!
Join Coach Troy Jacobson and 200 athletes from the Minnesota cycling community for a 30 minute 'Time Saver' workout, each designed to focus on a specific area of your fitness while saving TIME.
Workout 'A' - Technique: This 30 minute technique session includes one legged drill work and high cadence pedaling to maximize your leg speed and create better efficiency on the bike.
Workout 'B' - Tempo/Time Trial (TT): Challenge yourself to maintain your maximum output above your anaerobic threshold during a set of leg burning 90 second reps.
Workout 'C' - Sprint/Power: Develop explosive power output and sprinting speed with short bursts of maximum intensity.
SPECIAL BONUS FEATURE
This disk includes a short interview with 3-Time Tour De France Winner and cycling legend, Greg LeMond and an overview of Bicycle Maintenance with top bicycle mechanic, Kevin O'Connor.
I did workout B:
so we did a nice 5 min warm up that consisted of 30 sec on 30 sec off, big chain 15 back, then jumped into 7 90/90 that is on off at full speed 90 cadence. Finished by a 2 min rest, 3 min full all out at 80 cadence, then 2 min rest. Wiped out...
Tomorrow is a bike again since I moved my schedule around to swim with the masters team yesterday.