Indoor option for home

I am not officially cancelling practice but it looks like it could rain..... I will go to Retreat Road to meet those who want to go. I am not riding as I am injured but will give instructions for the ride.

Here is the INDOOR option for tonight to be done at home if you do not want to come all the way to Cochrane.

Description: The intervals in this workout are done in zone 3, (If you have 6 zones on your program, these are zone 4 intervals. If you have 5 zones, these are zone 3 intervals.)
RPE 7 - 8 / 10. Your heart rate should rise as you progress through the workout and you should find it easier to get into zone 3 later in the workout.
- If you don't have aerobars go into your drops instead.

Warm up: 25 min
0:00-5:00 5 min easy spin
5:00-10:00 Increase your gearing by 1 gear each minute and hold RPM at 90 - 100
10:00-11:00 1 min easy
11:00-20:00 3 x (1:00 SLL / 1:00 HCS / 1:00 SLR / 1:00 HCS)
- SLL = single leg left, SLR = Single leg right, HCS = High cadence spin
- Single leg is done in a big gear at 60 rpm
20:00-23:00 3:00 easy, get a drink

Main Set: Zone 3 (z3) pyramid.
3 x's through pyramid
3:00 z3
:30 easy
4:00 z3 in aerobars
1:00 easy
5:00 z3
5:00 easy
- RPM never drops below 85 rpm throughout.
- Rate of perceived exertion should start at 6 and build to 8 through the intervals.

Cool Down: 15 min
- 1 min at 115 rpm
- 1 min at 90 rpm
- 2 min at 110 rpm
- 1 min at 90 rpm
- 3 min at 105 rpm
- 1 min at 90 rpm
- 4 min at 100 rpm
- 2 min at 90 rpm