Indoor Cycle 1:06:37 [3] 21.79 mi (3:03 / mi)
ahr:133 max:166
Carmichael Power Training Class: The complete pedal cycle
This class tries to get you to pedal in a complete revolution. Started off with two 45 second single leg pedal sessions on each leg for a total of 4. tough to keep my balance as I had no place to put the free leg. came unclipped a couple of times.
Then three 3 minute max power intervals at 110 RPM. As much power as you can put out as long as you maintain the high RPM. I was about to puke after the third. Was going upstairs to refill my water bottle and take some salt tabs and about fainted....
finished with "stomp" ladders of 8, 10, 12, 14, 16, 14, 12, 10, 8 seconds in biggest gears, hardest effort without leaving the saddle.
The point was to focus on complete revolutions throughout. Average power was only 175 as there was a significant amount of recovery time. Max was 643 with 6 of the 9 stomp sessions maintaining 550.
Is this supposed to be fun?