Some crazy crazy Spin ride

This is a Cycling pattern from www.turnstep.com. (pattern 16431)

Warm Up

30 / 20's:

Repeat 5x no rest

Hover / Run:

Repeat 5x no rest

Sit and do a heavy climb for 3 minutes. Add 2-3 seated sprints in for 20 seconds each

Jumps: have them do complete these however they want. Give them 2 minutes

2 part sprints (start in the seat load the bike up super heavy, come out and sprint 20 seconds, then return to the seat still sprinting for 20 seconds)

Repeat the jump/ sprint drill 2x

Hover / Run:

Repeat 5x no rest

Sit and do a heavy climb for 3 minutes. Add 2-3 seated sprints in for 20 seconds each

Cool Down

Hope you can use something =)



Added by Jen at 10:35 AM on Tuesday, April 17, 2007 EDT. Add to favorites (view favorites)
(Email: buffychic159@charter.net)
From: Grand Haven, Michigan (USA)
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