Thursday's workout:

From Scott Curry:

1hr45min bike trainer workout

15min warm-up building into HR1


15min (40sec building from normal cadence to 10rpm above normal,...clip out one leg while in motion and continue to hold that cadence for 20sec with other leg, recover 30sec,....repeat alternating legs)


10min HR1 build to HR2


10min build from HR2low to HR2high; 5min HR1 recovery (standing from 4:00 to 5min mark, then standing again 9:00 to end)


10min build from HR2low to HR2high; 5min HR1 recovery (standing from 4:00 to 5min mark, 9:00-end)


10min build from HR2high to HR3; 5min HR1 recovery (standing from 4:00 to 5min mark, then 9:00 to end)


15min additional easy cool down