Spinning Playlist, 15 min intervals, ride 4 min at upper endurance. Then push into tempo zone for 1 min. Do three 5 minutes blocks for a total of 15 minutes. Recover 3-5 minutes, then repeat 2 more times. (Note: I didn’t follow the exact order in the playlist, I skipped around a little.)

Spinning Playlist – Endurance/tempo Intervals