Xtreme Hardcore Spin

Hey Guys

This one's a killer and for advanced participants only.

It will take approximately 20 minutes and is a great sequence to add to your usual spin routine.

Round 1: Sprints

• 1) 20 seconds standing sprint / 20 seconds standing jog (to the beat)
• 2) 20 seconds standing sprint / 20 seconds standing jog
• 3) 20 seconds standing sprint / 20 seconds standing jog
• 4) 60 seconds standing hill climb (maximum resistance)

Round 2: Sprints

• 1) 20 seconds hover sprint / 20 seconds standing jog (to the beat)
• 2) 20 seconds hover sprint / 20 seconds standing jog
• 3) 20 seconds hover sprint / 20 seconds standing jog
• 4) 60 seconds hover hill climb (maximum resistance)

Round 3: Sprints

• 1) 20 seconds seated sprint / 20 seconds standing jog (to the beat)
• 2) 20 seconds seated sprint / 20 seconds standing jog
• 3) 20 seconds seated sprint / 20 seconds standing jog
• 4) 60 seconds seated hill climb (maximum resistance)

Then we switch it around and swap sprints to hills and vice versa. Same positioning as above.

Here's the first one just to show you an example...

Round 1: Hills

• 1) 20 seconds standing hill climb (max resistance) / 20 seconds rest
• 2) 20 seconds standing hill climb (max resistance) / 20 seconds rest
• 3) 20 seconds standing hill climb (max resistance) / 20 seconds rest
• 4) 60 seconds standing sprint

And so on...

Let me know what you think after trying it out?

Enjoy!

XKatieX

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