Some folks take Monday off after two hard days on the weekend. Rightly so. I make Sunday either a very light day or I take it off all together. Mondays I like to do the following workout before hitting it hard Tuesday and Wednesday.
Total Time: 90 minutes
45 minutes of endurance spinning
5 minutes at LT
10 minutes endurance spinning
1 minute all out
5 minutes endurance spinning
1 minute all out
5 minutes endurance spinning
1 minute all out
18 minutes endurance spinning.
The day following this workout I feel pretty primed for some hard work. Give it a try. mb.