My obsession with Girl Talk resumed last week. This mashup musician’s All Day mix got me through hours of intervals last winter… and, after listening during Saturday’s early morning spin before my flight to Phoenix for IMAZ, I’m certain it will again become my winter trainer soundtrack. Because the beat! Good for dancing (who doesn’t occasionally dance on the bike?!) and helping forget just how painful the trainer can be.
Switching it up a bit from last week’s 30-second intervals, here’s this week’s workout.
5:00 intervals
30-minute warm-up, spin at an easy pace
2x (5:00 moderate + 5:00 easy)
10-minute cool down
Total time: 60 minutes
Don’t have time for an hour? Shorten the warm-up to 10 or 20 minutes!
As I said last week, because everyone is at a different cycling level, all trainer workouts should be based on YOUR perceived effort. Hard intervals may be at 21 mph for some and 17 mph for others. Go by what feels hard for YOU. In last week’s on the trainer workout, your hard intervals were probably around a nine for difficulty; for comparison, keep your moderate intervals this week around a 6-7. Pick a pace you can hold for five minutes!
Happy cycling!
4 Comments
LOVE Girl Talk for any long runs that I have to do alone…nothing better! It works well with my short attention span for songs 🙂
This looks like a fun challenge. Thanks for sharing, Erin 😉
I need to get some Girl Talk. I have a real old track that I love!! Great work-out!!
Nice workout! I’m starting to get bored on the bike (yikes- it’s only November, but in my defence I rode the trainer most of summer, too), so these are awesome ideas!