Climbing Day

I have gotten lots of great ideas from this site so I thought I'd give out one of my classes to anyone who would like to try it!

• Warm-up: one 4 minute song. Shoulder rolls, inhales and exhales, add lots of tension and walk slowly, etc.
• 12 Minute hill climb seated: use three 4 minute songs, climb with standing bursts of energy on chorus, adding tension every 2 minutes
• 1 Minute fast downhill without much tension
• Recover 3 minutes
• 10 Minute hill climb using this drill: number the class 1 or 2 or use backrow-frontrow, have everyone start climbing so you are doing this drill on a hill. Have the 2's or backrow go first and pretend you are going to pass the 1's or frontrow by standing and trying to run on the hill to pass them for 20 sec then uses the next 20 sec to stay in front either seated or standing then continue climbing at a slower pace so the front row or 1's can have their turn
• 1 Minute fast downhill
• Recover 2 minutes
• 8 Minute hill climb: add tension every minute, stand if needed
• 1 Minute fast downhill
• Recover 1 minute
• 6 Minute hill climb: Seated- the last 10 seconds of every minute do a sprint and add 1/4 turn for tension. Make sure they are starting the climbs with enough tension to slow the bike down
• 1 Minute fast downhill

Recovery and cool down 5 minutes

Enjoy! Have fun spinning!

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