CompuTrainer Class: Aerobic Training II

This is actually the third week in the series, but since last week was a test week, this gets labeled as #2.

Today's class looked something like this:

• 1:30 total, 153 HR (173 max), about 28 miles
• 10:40 warmup to warm up the trainer
• 10-minute warmup
• 13-minute aerobic effort, 2 minute active recovery
• 4 minutes of 1-leg drills (30 sec, 45 sec, 30 sec), 3 min active recovery
• 10 minutes, three 30-second spin-ups at 85 RPM, with 1 minute of increasing cadence to 110 RPM, then 1:30 at 110 RPM and 30 sec or 1 min at 100 RPM; 3:30 active recovery
• 30 minutes of alternating cadence efforts: 95 (1 min), 115 (2 min), 95 (1 min), 110 (2 min), 95 (1 min), 105 (3 min), 95 (2 min), 100 (4 min), 95 (2 min), 105 (3 min), 95 (1 min), 110 (2 min), 95 (1 min), 115 (2 min), 95 (1 min)
• 4 minutes cooldown

This was a pretty easy workout for me effort-wise, so we'll probably up my wattage slightly for the next class.

The afternoon entailed a massage. It was very relaxing, and these muscles needed it!