Today we did endurance in spin. We started with a 10 minute over-under hill. Move up the tension for 3 minutes then attack the hill for 2 minutes then up the tension for 3 minutes and finish with a 2 minute attack.
Then we moved into hi-lows (2 minutes hill sprint - 2 minutes flat road sprint then 1 minute of each twice)
We did this whole thing twice and it was a great endurance workout.
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