Spin O Refic!

Climb Tacular ride! With a sprint pyramid!

Here is a great spin ride I did the other day!

Seated climb

• 30 Seconds - light resistance
• 45 Seconds - medium resistance
• 1 Minute - heavy resistance

Run with heavy resistance 1 minute

Seated climb

• 1 Minute - heavy resistance
• 45 Seconds - medium resistance
• 30 Seconds light resistance

Run with light - medium resistance 1 minute

Loaded Jumps for 3 minutes (heavy)

• First minute - 8 counts
• Second minute - 4 counts
• Third minute - 2 counts

Run with moderate resistance 1 minute

Standing climb

• 30 Seconds - light resistance
• 45 Seconds - medium resistance
• 1 Minute - heavy resistance

Run with heavy resistance 1 minute

Standing climb

• 1 Minute - heavy resistance
• 45 Seconds - medium resistance
• 30 Seconds - light resistance

Run with moderate resistance 1 minute

Loaded Jumps for 3 minutes (heavy)

• First minute - 8 counts
• Second minute - 4 counts
• Third minute - 2 counts

Sprint pyramid

• 10 Seconds
• 20 Seconds
• 30 Seconds
• 40 Seconds
• 50 Seconds
• 1 Minute

In-between intervals take a 20 seconds rest

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