Last Saturday I went on a great ride with a group from Union Park area down to Camp Williams. I had to turn around at that point while the group continued on. I took the first half of that ride and turned it into a great Spinning class profile which was approximately 18 miles.

• 7 minute warm-up
• 20 minute steady-state endurance interval with high cadence ranging 85-105 RPMs
• 3 minute recovery
• 3 minute climb with 1 minute of the saddle with a heavy gear
• 7 minute steady-state interval with 2 sets of single leg focus @ 30 seconds per leg
• 10 minute steady climbing
• 3 minute intense climbing with. All out sprint for last 30 seconds
• 5 minute Cool-down and stretch

Here’s the playlist

http://grooveshark.com/playlist/Spinning+2+6+12/67004944