I plugged my nano in for a charge before I went to the gym today and forgot to put it back into my gym bag. Usually when I’m not taking a class I rely on music to set the pace but since I didn’t have any I found myself a workout online to partially follow. I spent 30 minutes on the bike then stretched a little and took a quick shower before racing off to our couples prenatal yoga workshop. My baby was active throughout the rest of the afternoon- unusual after a spin class but reassuring that I didn’t push myself too hard.
the workout: 30 minute spin
min 0-3 warmup EZ
min 3-7 add resistance, rpm 65-70
min 7-11 hill jumps :40 high rpm low resistance, :20 high resistance rpm 60-65
min 11-15 flat but quick recovery, rpm 95-100
min 15-27 repeat above three segments
min 27-30 cool down