more steady states

Had another day of 4x10 steady states yesterday which I did inside. The goal was 320 on the watts and they ended up being 321, 321, 320 and 323. Cadence was just above the prescribed 85. HR was right around 82-845 of max or or 94% of LTHR. Watts per kg was around 4.18. We held the first of the indoor power based spin classes this week. We had just a few riders show up but they went at it. The efforts were all one minute pwoer intervals. We did a set of 3, then 4 then 5 for a total of 12. Time between sets was 3-4 minutes. We'll continue to do these for the next few weeks. Next Tuesday we already have about 6 signed up. So far 25 have taken the power test.