Stop by at 7pm with your bike and trainer for a kick-ass interval workout with Adam Lake!
Warm-Up
3 rounds: 30 sec on, 30 sec off
5 min descending interval
Workout
3 rounds: 3 min on, 1 min off; 2 min on, 1 min off; 1 min on, 1 min off
3 minutes easy spin
10 rounds: 10 seconds on, 50 seconds off
5 minutes easy spin
Adam, you were missed.
But Sam did a really great job, and I yelled at Eddie enough to make it seem like you were there!
I am sorry I missed it, much rather have been sweating in side with you guys then outside shoveling out hydrents