Bike workout early this morning. cold and rainy so nothing i could do outside. i don't think it stopped raining all day. good workout, long,  but good. did my workout on a spin bike again so i'll list gears.

5 min warm-up

5 rounds of:
3 minutes standing, gear 15-16, rpm 60-65
1 min recovery, gear 5, rpm 90+
3 min seated, gear 15-16, rpm 70-75
1 min recovery, gear5,  rpm 90+

5 min cool down