Notes
Spinning workout with the intent to stimulate VO2 max. (after .5 run w/u) 5 minute w/u, 7 minutes perceived effort(PE) 4 (on a 1-5 scale), 2 minutes PE 3, 7 minutes PE 4, 2 minutes PE 3, 8 minutes PE 4, 2 minutes PE 3, 5 minutes c/d, (.5 run home)