Computrainer - 40 Minute Intervals

Sometimes I don't have a lot of time to do a longer workout so I came up with a shorter interval workout. It's based upon the Spinervals 3.0 workout but I eliminated the middle tempo work and the last two sets. The warm up is the modified warm up from PIG: seven minutes progressive build, two minutes recovery, five by thirty seconds at CP30 with thirty seconds recovery with an additional sixty seconds recovery after the last interval. The first set is five by sixty at 130% of CP30 with sixty seconds recovery. Three total minutes recovery after the last interval followed by forty-five @ 140% of CP30 with forty-five seconds recovery. Soft pedal for six minutes to make it forty minutes.