todays efforts

The HR data below is from this evenings class with a warmup in the spin room; the chart below is from this mornings ride that had 20 x 20 second efforts with 20 seconds in between....those were very tough; averaged 553 watts for all 20 with a high of just under 600 and a low not much above 510; the normalized power for the 14 minutes it took to do these was 381....not too far off what I would hold for a 10k at peak of the season