About once every two months I get caught in a situation where it's late- close to 6AM- I need to start my workout and my Apple TV is not connected to my media server (a mac pro).
That's what happened today, so rather than waste time fixing the problem, I just did a simple, but hard, workout.
I set iTunes to shuffle my collect of Nickelback songs and started up my spin. here's what I did:
1 song warm-up in small ring 15
shift up to big ring 23
1 song per gear, starting with 23, shifting down to a harder gear 7 times (8 songs total) at race pace tempo
then shift back up 23 and sprint for one song
shift back to small ring 15 for 1 song cool down
This whole workout is under 45 minutes and really makes you work while taking you through all your gears. It doesn't have to be Nickelback, but you should do a random mix. It's nice as you go from gear to gear to have that variability of 3:30-5:00 per gear. Each time you do this, it will be different and I think that was the point this morning, to get something different.