35 min. Spin Bike -- Have been reading Freil and looking at VO2 Max, aerobic capacity.
About 5, 6 min. "warm up" to 100 bpm. Then push to 105 bpm, 110 bpm . . . At about the 8 min. mark, increase resistance and stand -- pedal to 124 bpm (75%). Sustain this zone, taking 90 seconds to reach target and another minute to hold at target.
Reset resistance and recover back to abou 115 bpm (70%),
Then increase resistance, stand and push to 130 bpm (80%) -- rate reaches 132 bpm. Reduce resistance and hold for a couple minutes. Repeat interval maybe three times.
Then reduce resistance more and "warm down" to about 115, 110, 105 (70%, 67% 64%) . . . and stop at 35 min.
Interval work at a decent aerobic threshold. Breaks up the routine on the spin bike.
We've been eating a lot (too much) at the Fultano's salad bar. Not too much "fat" (eggs, pepperoni in binges, but moderate). Lot's of protein, veggies. Weight is up (hard to gauge, will weigh in the AM, but fat is down to 22%.
Raining. I want to ride on the road . . . road bike.
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