The Ride from H*LL A spin ride they won't soon forget

This is a great advanced spin ride! My class loves me to challenge them. They are always mumbling evil things about me under their breathe! hehe :)

Warm up (about 5 minutes) Add a few standing climbs to warm up the legs

30 second climbing drills

You are going to work with seated and standing climbs. Each time you get through the loop add resistance. (so you are adding resistance every minute).

Repeat this sequence 6X!

Standing sprints & hovers.

HEAVY RESITANCE for the hovers!
Sprint for 40 seconds
Hover for 25 seconds

Repeat this sequence 4x

The 20!

Every 20 seconds you are going to change the movement you are doing on the bike. Each time we get through the loop we are going to increase resistance!

Here is the sequence:

• Seated climb
• Run
• Standing climb
• Standing sprint
• Seated sprint

Repeat 10X! It's gonna get hard baby!

Jump & Sprint

We will jump for 1 minute do a quick 4 count, sprint hard for 1 minute in the seat

Repeat 5x

Death Climb

Load up the bike to a very very slow pedal speed! OUCH! Stay out of the seat, 5 minute climb! Add a few hovers into this!

Have fun with it! Let me know if you have questions! Below you can see my music profile for this ride!

• 18 - Creed
• Pain - 3 Days Grace
• What I've Done - Linkin Park
• Summer Sun - 4 Strings
• Haunting Me - Stabbing Westward
• Moonlight Shadow - I think Missing Heart does this song?
• The Zoo - Scorpions
• Zombie - The Cranberries
• Your Disease - Saliva
• Turn it Around - 4 Strings
• The Mission - 30 Seconds from Mars

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