Today it was raining heavily so I decided to do a 4x4 interval session on the spinning bike. I did 4 minutes hard intervals with 3 minutes easy riding in between.
I interchanged the hard intervals doing sitting position with high resistance for interval 1 and 3 and doing standing position with a medium resistance for interval 2 and 4. In both positions I was going as fast as I possibly could and still keep the speed for 4 minutes (I have to use a medium resistance in standing position in order to make it through 4 minutes).
I have a feeling this will be a much used type of workout throughout the fall and winter to improve my endurance and ability to climb hills and hopefully it will also help on my overall speed.
Today I did not wear my heart-rate-monitor so I do not know my average HR during the intervals but I will use it during my next 4x4 session.
As usual we finished the workout doing the Jillian Michaels 30 Day Shred routine :) and today I could really feel that I have improved the last 2 weeks and the routine went much easier today :)
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