10 min AD
Airdyne 60 sec @85%/60 sec @50% x 15
AD 10 min @Z1
AVG. Watts During Interval: 377
Notes: I was not motivated going into this workout until I watched the video from above. It put things into perspective of how you have to do things that you really don't want to to in order to become a champion. After watching this video, I changed my mindset for the day and went after it.
For the warm-up I did 30/30's building the wattage from set to set. The first couple of intervals during the workout hurt. My legs hadn't gotten accustomed to the power output. From there, a combination of determination and self talk got me hitting at least 379 watts for the middle sets, and 408 for the last 5 sets. Felt very good afterward and I knew that I put in a good effort today.