Spin Workout:

Warm up: 5 minutes at own pace.

3 minutes standing club (4 above road)
3 minutes hover (4 above road)
1 minute temp (road)
1 minute sprint (4 above road)
1 minute cruise (4 above road)
1 minute tempo (road)
2 minutes standing climb (6 above road)
2 minutes hover (6 above road)
1 minute tempo (road)
1 minute sprint (6 above road)
1 minute cruise (6 above road)
1 minute tempo (road)
1 minute standing climb (8 above road)
1 minute hover (5 above road)
90 seconds tempo (5 above road)

REPEAT 4x

90 seconds spring (5 above road)

Cool down: 3 minutes at own pace. Followed by stretch.