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Hi Lynda,
For this 45 min workout, is it 35 mins of 30-30's after the 10 min warm-up or is the cool down part of the 45 mins? Thanks!
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Warm-up well then for 10 minutes, alternate 30 seconds ON at 90% effort or power L6 (9 on 1-10 RPE scale) with 30 seconds OFF riding easy or at power L1. Rolling starts, stand and get up to speed quickly, then sit and finish the 30 secs. Effort/speed in the OFF 30 sec should feel easy/slow. You should maintain an even pace during each of the ten ON 30 sec intervals. If you overpace the first few, drop the power. During the OFF 30 secs spin as easy as you like without paying attention to the speed. Cool down easily and stretch after.
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