30 min. Spin-A-Thon Workout

I'm so excited to announce that I was chosen as one of a handful of spin instructors to lead a 30 minute workout to fundraise for the YMCA summer camp for kids! To honor this special workout, I've chosen to prepare a really awesome and special workout filled with fun hill climbs, hovers and so much more!

Mountain biking cheesing at a mountain biking festival before COVID!

Playlist: TikTok Spin Playlist by Katie Lothrop

HP = Hand Position. Follow Sitting and Standing Cues. If you're curious what positions you should be focused on, check out my blog post. Please use HP 1, 2 or 2.5 when sitting and HP 2 or 3 when standing - beyond that it's whatever you are comfortable with.

Workout

Please note each part is the song, the BPM and the length of the song for your reference!

Bad Habits - 75 bpm - 3:51

30 sec: Sitting flat Road RPM 95+.

40 sec: Add 3 gears. Standing Flat. RPM 65+.

50 sec: Sitting, keep resistance. RPM 85+.

40 sec: Add 1 gear. Standing Flat. RPM 65+.

Rest of song: Sitting Climb. RPM 75+

STAY - 85 bpm - 2:22

1 min: Drop 1 gear. RPM 85+.

6 x 5 second jumps

30 sec: Drop 1 gear. Increase RPM by 5.

30 sec: Increase RPM by 5.

30 sec: Add 3 gears. RPM 80+.

As It Was - 85 bpm - 2:47

30 sec: Drop 1 gear. RPM 80+.

45 sec: Standing Climb. RPM 70+

1 min: Drop 1 gear. RPM 85+.

30 sec: Drop 1 gear. RPM 90+

Heat Waves - 100 - 4 min

1:30 min: Full flat road recovery. RPM 80+

30 sec: Add 2 gears. RPM 90+.

2x15 second: Add 5 RPM

2x15 second: Drop 5 RPM.

30 sec: Standing Flat. RPM 70+.

1 min: Sitting Flat. RPM 90+.

First Short Hill Climb

edamame - 106 - 2:14

45 sec: Add 3 gears. Standing Climb. RPM 80+

30 sec: Add 2 gears. Sitting Climb. RPM 70+

45 sec: Add 1 gear. RPM 65+. Standing Climb.

Sunroof - 70 - 2:45

30 seconds: Drop 3 gears. RPM 80+.

1 min: Full flat road recovery. RPM 75+.

Rest of song: Add 1 gear every 30 seconds. RPM 90+.

Second Hill Climb

good 4 u - 85 - 2:58

30 sec: Add 1 gear. Standing Climb.

45 sec: Add 1 gear. Sitting Climb. (1:15)

5 x 3 second jumps

30 seconds: Increase RPM by 5.

5 x 3 second jumps

30 seconds: Drop 4 gears. RPM 75+.

side to side - 80 - 2:53

45 sec: Add 2 gears. RPM 85.

15 sec: Standing Climb. RPM 65+ (1:00)

15 sec: Sitting Climb. Add 1 gear. RPM 70+. (1:15)

15 sec: Standing Climb. RPM 65+ (1:30))

30 sec: Sitting Climb. RPM 75+. (2:00)

1 min: Add 1 gear. RPM 60+. Option to stand after 30 secs.

THE GOOD PART - 93- 2:32

30 sec: Drop 2 gears. RPM 70+. Standing Climb.

30 sec: Drop 2 gears. RPM 80+.

1 min: Flat Road. Full recovery. RPM 85+.

30 sec: Add 2 gears. RPM 95+.

A-O-K - 82 - 2:54

30 sec: Sitting Flat. RPM 85+. (Keep resistance)

30 sec: Add 1 gear. Standing Flat.

30 sec: Sitting climb. Add 2 gears. RPM 75+.

30 sec: Standing Flat. RPM 70+.

1 min: Drop 1 gear every 30 secs. RPM 85+.

this is what falling in love feels like - 2:00

Cooldown (whole song) - sitting flat. RPM 85+.

Stretching ~ 15 mins

If you have high or low blood pressure, please consult your doctor before attempting any type of exercise that might invert your head. You are responsible for your body. Please click on the hyperlinks for stretch descriptions.

2 min: Stretch calves on bike, 1 min each side

2 min: Standing calf stretch off the bike, 1 min each side

2 min: Standing Quad Stretch, 1 min each side

1 min: Standing Downward Dog

2 min: Hip Flexor Lunges, 1 min each side

2 min: Standing Glute Stretch, 1 min each side (or Pigeon Pose)

1 min: Forward Fold

1 min: Tipover Tuck

If you are able to sit/lay down:

1 min: Downward Dog

2 min: Hurdler Hamstring stretch, 1 min each side

1 min: Frog Pose stretch