Road Bike (Trainer) 30:30 [3] 7.0 mi (13.8 mph)
Did the Kinetic Spinervals Sprint/Power workout. I wasn''t super impressed with this vs. the Carmichael workouts... I think that those are better. This workout had 12 x 10 second sprints with 50 second recovery in between. I think that 10 second sprints are just too short even at 100% intensity to really get the benefit I'm looking for.
At the end, I added in 30 second 1-leg drills - 2 sets per leg before my recovery. I'm going to try to do that at the end of all my trainer workouts from now on.