SPIN INTERVAL / STRENGTH HOLY KILLER COW!!

This is a Cycling pattern from www.turnstep.com. (pattern 16367)

Here is an awesome Spin class! It is advanced and you are using a LOT of resistance and working on speed work. Your class will suuuuuure love ya after its all done!

Warm up

30 / 15's

Heavy / sticky climb in the seat for 30 seconds. Sprint for 15 seconds in the seat.
Repeat this sequence 5 - 6X. NO REST. Don't ease up on the resistance when you sprint.

1 minute jumps (choose your count, 8's, or 4's)
30 seconds sprint out of the seat (load the bike up)
30 seconds jumps (choose your count, 8's or 4's)
1 minute sprint (load the bike up)

Easy climb for an active recovery (40 seconds - 1 minute)

40 / 20's

Heavy / sticky climb out of the seat for 40 seconds. Sprint for 20 seconds out of the seat. Repeat sequence 5 - 6X NO REST. Don't ease up on the resistance when you sprint

15 - 30 - 45 - 1 minute pyramid climb

So you are going to load the bike up heavy load. Feels like pulling the pedals up through mud. In the seat climb 15 seconds, then come out and climb for 30 seconds, sit back and climb for 45 seconds. Come out and climb 1 minute. Sit back and climb for 45 seconds, come out and climb for 30 seconds sit back and climb for 15 seconds. This whole thing is done with heavy resistance on the bike.

30 / 15's

Heavy / sticky climb in the seat for 30 seconds. Sprint for 15 seconds in the seat.
Repeat this sequence 5 - 6X. NO REST. don't ease up on the resistance when you sprint.

15 - 30 - 45 - 1 minute pyramid climb

So you are going to load the bike up heavy load. Feels like pulling the pedals up through mud. In the seat climb 15 seconds, then come out and climb for 30 seconds, sit back and climb for 45 seconds. Come out and climb 1 min. Sit back and climb for 45 seconds, come out and climb for 30 seconds sit back and climb for 15 seconds. This whole thing is done with heavy resistance on the bike.

End with a few easy rolling hills!
Cool down and stretch!
They will love to hate it!
ENJOY!!! :)



Added by Jen at 9:25 AM on Tuesday, March 6, 2007 EST. Add to favorites (view favorites)
(Email: BuffyChic159@charter.net)
From: Grand Haven, Michigan (USA)
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