Spin Drills - Gonna make you sweat!

Hey everyone! Here is a great class I just taught. They loved it! :)

Warm-up

After the warm-up we went through a HEAVY standing climb / sprint drill.

• Heavy standing climb 5 minutes
• Sprint 1 minute (when they came down to sprint I told them they needed to keep the heavy load on the bike)
• Heavy standing climb 4 minutes
• Sprint 1 minute
• Heavy standing climb 3 minutes
• Sprint 1 minute
• Heavy standing climb 2 minutes
• Sprint 1 minute
• Heavy standing climb 1 minutes
• Sprint 1 minute

1 - 2 minute recovery

Heavy seated climb 4 minute. (I told them to really load the bike up and challenge their legs. Pretend your feet are stuck in mud, and your really working on pulling them out)

2 minute jump set (we worked on jumping up and down on 8 and 4 counts)

Lastly we went through some 20 seconds. Drills. I would call out a move on the bike and we would do it for 20 seconds, and move on to the next (NO REST)

• Seated climbs
• Standing climbs
• Sprints (seated and standing)
• Run
• (this part was really good!)

Cool down and stretch!

Hope you can use something here!
Let me know if you have questions or anything!

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