Pyramid Climbs - Legs of Steel! A strength Class!

Hey everyone, here is another great spin ride! My class loves this one! You are working really hard and building lots of leg strength!

** Warm - up ~ 5 - 8 min in a seated flat super light resistance

This is a pyramid climb. You are going to be in and out of the seat. Tell them you will be using a heavy load on the bike, you are maybe only going to increase 1 - 2 times the whole ride. This should be challenging and those legs should be working! I normally have them increase the resistance after the first or second interval.

• Seated climb - 1 minute
• Standing climb - 1 minute
• Seated climb - 2 minutes
• Standing climb - 2 minutes
• Seated climb - 3 minutes
• Standing climb - 3 minutes
• Seated climb - 4 minutes
• Standing climb - 4 minutes
• Seated climb - 5 minutes
• Standing climb - 5 minutes

During the climbs remind them to stay relaxed and settle into the climb. Also gives you a great chance to work on breathing.

After this pyramid I have a little time left so I give them 3 - 4 min to work on anything they want! Have them pick a resistance and work on anything (climbs, sprinting, jumps,)

Cool down and stretch

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