- 1:23 total workout, 152 avg HR, 176 max
- 11-minute warm up to warm up the trainer, 101 HR (but I was on and off here)
- 10-minute warm up, 144 HR
- 17-minute aerobic effort with two 2-minute spikes in the middle, 159 HR; 2 min active recovery, 154 HR
- 4 minutes of 1-leg drills, 158 HR; 2 min active recovery, 158 HR
- 4 spin-ups, starting at 85 for 30 seconds, increasing to 110 for 1 minute, holding 110 for 1:30, going back to 85 for 30 sec (or maybe 2 min), then repeating (4 total times; big chain ring), 167 avg. HR; 3:30 active recovery, 160 HR
- 1 minute at 95, 151 HR; 2 minutes at 115, 169 HR
- 1 minute at 95, 165 HR; 2 minutes at 110, 166 HR
- 1 minute at 95, 166 HR; 4 minutes at 100, 169 HR (moved to big chain ring)
- 1-minute short cooldown, 167 HR
Today I wore my Garmin and a Polar strap. Both worked, and wearing both will work so much better for me because then I actually have the data in a place where I can see it. Even though my legs were super tired today, I felt like I rode just as well as Tuesday—I didn't focus so much on how tired my legs were but rather on keeping my HR steady. That definitely worked well for me.
For the afternoon workout, I didn't have nearly as difficult a time today making the adjustment from slow to fast as I did last time I did this workout. I'm not sure why, but I was happy about it. I did everything 3 times through, opting for that and beating the snow/ice home rather than 5 times through.
- 1 minute lunge, each side; 50 hip flexor phasic reps; repeat the previous two 3
- 1 minute GHR; 50 hip extension phasic reps; repeat the previous two 3
- 1 minute push up; 50 row phasic reps; repeat the previous two 3
- 1 minute scap pull up; 50 front delt phasic reps; repeat the previous two 3