Mt. Lemon (indoor cycling workout) 120 minutes

Warm up: 5 minutes easy spin/5 min at a higher resistance (zone 1, 2)

                6 X :30 right leg only :30 left leg only and 1:00 together

Main set  3:00 ladders X 3 (zone 3, 4)

                3:00 climb at highest resistance keeping rpms at 60+

                3:00 recovery

                3:00 climb

                2:30 recovery

                3:00 climb

                2:00 recovery

                3:00 climb

                1:30 recovery

                3:00 climb

                1:00 recovery

                3:00 climb

                :30 recovery and repeat from the top at the first 3:00 climb

4:00 recovery spin

5 X 1:00 all-out effort at light resistance, but not bouncing on seat, followed by 1:00 recovery (zone 5, 6)

Cool Down

                5:00 easy spin