Endurance Spin

This is a Cycling pattern from www.turnstep.com. (pattern 3039)

This is my first time submitting cycle choreography. I teach the Johnny G/SPINNING program and use their terminology. Please let me know if you have any questions.

This SPINNING pattern has been very successful in my classes. It's designed for more intermediate to advanced, but as you know, can be adapted for any skill level.

I have a 26-minute, continuous music set - from Hooked on Dancin'. The music is mostly 60's but everyone knows the words. I either take them somewhere such as the Great Wall of China or have them pretend they've entered a race. The race is not against people in the class. I encourage them to pick their opponents in their mind and focus on the challenge.

The program is divided into 90-second segments. I only encourage and coach at the percentage resistance listed below. Remember, 50-60-or 70% means something different to everyone.

    90 seconds - 50% resistance (medium) - flat
  1. 90 seconds - 50% resistance (medium) - flat/sprint
  2. 90 seconds - 60% resistance - running
  3. 90 seconds - 60% resistance - running/sprint
  4. 90 seconds - 70% resistance - seated climb
  5. 90 seconds - 70% resistance - seated/sprint
  6. 90 seconds - 70% resistance - standing climb
  7. 90 seconds - 70% resistance - standing/sprint
  8. Time remaining: 50% resistance - flat
This is a great class for endurance and strength and is lots of fun! I hope it will be for you!

Added by BJ at 6:30 PM on Tuesday, August 18, 1998 EDT. Add to favorites (view favorites)
(Email: BJfit2@aol.com)
From: Charlotte, North Carolina (USA)
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