SPIN CRAZY Intervals!

Spin ~ Strength / Interval Ride

Hey Guys, here is a great class format! :) You want to use some heavy load for pretty much the whole class! The Fatigue sprints are in the seat. Hope you enjoy! Email with questions! :)
THANKS!

• 20 Seconds seated climb
• 1 Minute jumps (4 or 2 count)
• 30 Seconds seated climb
• 1 Minute standing sprint
• 40 Seconds seated climb
• 1 Minute jumps (4 or 2 count)
• 50 Seconds seated climb
• 1 Minute standing sprint
• 1 Minute seated climb
• 1 Minute jumps (4 or 2 count)

Fatigue sprint ~ stand & climb when you fatigue

Rider's choice - seated or standing climb - heavy load 2 minutes

Fatigue sprint ~ stand & climb when you fatigue

• 1 Minute jumps (4 or 2 count)
• 1 Minute seated climb
• 1 Minute standing sprint
• 50 Seconds seated climb
• 1 Minute jumps (4 or 2 count)
• 40 Seconds seated climb
• 1 Minute jumps (4 or 2 count)
• 30 Seconds seated climb
• 1 Minute standing sprint
• 20 Seconds seated climb
• 1 Minute jumps (4 or 2 count)

Fatigue sprint ~ stand & climb when you fatigue

Rider's choice - seated or standing climb - heavy load 2 minutes

Fatigue sprint ~ stand & climb when you fatigue

Cool down!!

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