Stop by at 7pm with your bike and trainer for a kick-ass interval workout with Adam Lake!
Warm-Up
3 rounds: 30 seconds on / 30 seconds off
2 minutes spin
2 rounds, 5 minutes descending:
1:00 on, 1:00 off
0:45 on, 0:45 off
0:30 on, 0:30 off
0:15 on, 0:15 off
1 minute spin between rounds
Workout
10 x 1 min max effort
(30s build, 20s hold, 10s max explosive sprint)
2 min recovery between rounds.
Finisher
Tabata standing — 8 rounds: 20s on, 10s off.
What has the turnout been like for this? I’m working on getting a trainer but don’t have one yet. Are there usually extra trainers available?