Easy Rider 3 – Active Recovery

While watching the rain pouring outside, spinning easy for ~1 hour between 80-95 rpm on the trainer in the garage, mixing with 9×15 seconds sprints.

The average speed was 13.8 mph, which approximates to 130 watts.

	Mile		Time  (mm:ss)		Avg MPH		Avg HR (BPM)		Max HR (BPM)
Lap	Ready	Sprint	Ready	Sprint	Ready	Sprint	Ready	Sprint	Ready	Sprint
1	1.79	0.083	7:48	0:15	13.8	20.0	141	133	163	141
2	0.62	0.088	2:50	0:15	13.2	21.2	141	133	156	143
3	0.79	0.078	3:33	0:15	13.4	18.8	142	130	161	134
4	1.00	0.090	4:35	0:15	13.1	21.5	137	134	154	144
5	0.79	0.086	3:39	0:15	13.0	20.6	141	132	161	140
6	0.88	0.092	4:03	0:15	13.0	22.1	139	134	161	143
7	1.26	0.093	5:52	0:15	12.9	22.2	138	133	164	141
8	1.21	0.090	5:34	0:15	12.8	20.3	139	133	163	141
9	0.81	0.092	3.49	0:15	12.8	22.1	139	133	156	145

*Power approximation:
14 mph = 130 watts
15 mph = 145 watts
16 mph = 160 watts
17 mph = 185 watts
18 mph = 210 watts
19 mph = 235 watts
20 mph = 265 watts
21 mph = 295 watts
28 mph = 600 watts
30 mph = 700 watts