Does anybody have any recommendations for a 25-40 minute midweek spin session?
I've currently been doing some speed/lactate work lasting 25 minutes including a 5 minute warm up and warm down in gears 10-14 around 85-90 cadence followed by 15 minutes of 3 work/rest intervals:
Gear 16 - 4 minutes (80% MHR)
--Gear 14 - 1 minute
Gear 17 - 4 minutes (86% MHR)
--Gear 15 - 1 minute
Gear 18 - 4 minutes (92% MHR)
--Gear 16 - 1 minute
Keeping cadence around a steady 80/as high as I can without blowing.
I feel I could benefit from improved pedaling technique so would quite like to work on this if anyone has any suggestions? I do push/pull and use my hips/hamstrings/calves/quads but usually find as one or two areas begin to tire the others pick up to allow for recovery and then vica versa. So if I could use them all in unicen that would be great
https://www.strava.com/activities/303097805
I've currently been doing some speed/lactate work lasting 25 minutes including a 5 minute warm up and warm down in gears 10-14 around 85-90 cadence followed by 15 minutes of 3 work/rest intervals:
Gear 16 - 4 minutes (80% MHR)
--Gear 14 - 1 minute
Gear 17 - 4 minutes (86% MHR)
--Gear 15 - 1 minute
Gear 18 - 4 minutes (92% MHR)
--Gear 16 - 1 minute
Keeping cadence around a steady 80/as high as I can without blowing.
I feel I could benefit from improved pedaling technique so would quite like to work on this if anyone has any suggestions? I do push/pull and use my hips/hamstrings/calves/quads but usually find as one or two areas begin to tire the others pick up to allow for recovery and then vica versa. So if I could use them all in unicen that would be great

https://www.strava.com/activities/303097805