Spinnng

I need some ideas for a beginner / intermediate class...

I have used this combination:

• Interval :
• 4:00 - Standing hill climb, up resistance after every minute 1/4 turn only!
• 1:30 - Seated flat road sprinting
• Lower the resistance.
• 3:00 - Standing hill climbs up resistance after every minute
• 1/4 Turn only!
• 1:30 - Seated flat road sprinting
• Lower the resistance
• 2:00 - Standing hill climbs upping resistance after every minute
• 1/4 Turn only!
• 1:30 - Seated flat road sprint
• Lower the resistance
• 1:45 - Seated recovery ride

If that make sense, I would use this for intermediate classes along with a few other combinations... if you have any suggestions for a beginners intermediate class drop me a line!

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