Just tried a Spinervals DVD for the first time.
Not bad! A lot like the spin classes I used to do, but I can do it at home.
There were a lot of times I would have taken a rest if it had been up to me... but instead I found myself pushing beyond that threshold and into the red. It's tough, but I'm sure there's a lot of benefit.
- Fast-slow-fast-slow at 10s intervals
- Keep the same cadence while going up a gear every minute for 5 minutes
- Sprint, increase to highest gear and go as fast as you can, jump out of saddle and go as fast as you can, rest, repeat. About 20s total on, then 10s recovery.
After the sets they do a 1 minute recovery. I had a hard time getting the heart rate down in that short time, but managed to keep holding on. Was drenched in sweat by the end.
I'll try to get this in twice a week... seems like a very productive 45 minutes!