Today I did pyramid intervals in spin. I loved it. The class flew by and I got a great workout.
5 min hill warmup
1 on (tempo hill) - 1 min off (recovery)
1 on - 1 off
2 on - 2 off
2 on - 2 off
3 on - 3 off
3 on - 3 off
5 min power hill (seated w/high tension)
1 min recovery
3 on - 2 off - 1 flat road sprint
2 on - 1 off - 1 flat road sprint
1 all out
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