The Ultimate Death - legs will scream! - ADVANCED RIDE

So my class is ALWAYS wanting me to challenge them more and more! I teach this Spin class 2 - 3 days a week with the same participants. So after looking at what some others have done on here I combined a bunch of ideas together to make this killer ride! This is a pretty advanced ride. MAKE SURE TO REMIND your participants to work at their own pace and it's perfectly ok if they can't do everything. Tell them to have a seat and follow along.

The Challenge of this ride is to stay out of the saddle the whole time (45 minutes)! You are going to be using mod - heavy resistance the whole ride! This is an awesome interval class! (65-92% max). Great mind and body challenge!

• First thing is first - warm up - 5 - 8 minutes (here you can tell them how they will be out of the seat the whole ride! Wa ha ha)

First combo:

• 3 Minute standing climb
• 3 Minute run
• You can play with resistance here, and add a hover or too. Great time to work on pedal stroke and form!

• 2 Minute standing climb
• 2 Minute run

• 1 Minute standing climb
• 1 Minute run

NOW THE FUN PART!! We are going to Spring with a heavy load on a hill (still standing) 10 times!

• 1 Minute on 1 minute rest! During the rest period come to a run for an active recovery! Heart rate should not drop below 75%

Go back to the first combo

• 3 Minute standing climb
• 3 Minute run

• 2 Minute standing climb
• 2 Minute run

• 1 Minute standing climb
• 1 Minute run

Remember - everything can be done in the seat as well! Have fun with this! Email me with questions! =)

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