That's my kind of workout. I love spinning hard in big ring 23 and it's more than just that it's easier than grinding out a massive spin in 13. I come from a racing background of big gears and a lot of mashing but instead have learned that by keeping my weight down I can attack the on the bike much more efficiently in 17-19. Turnover comes easy and that's where my watts are, so this workout helps me train myself to what I do.
I really enjoyed the spin.
Then I got off and did 80 pushups and 80 twist sit-ups and those were not so easy. Yes, I'll admit, I did 4 sets of 20 in quick succession and the last set was just plain hard.
Starting to see the light at the end of the tunnel.