I'm the Definition of a Bad B*tch: HIIT Intervals and Climbs (up your social ladder)

So you want to tell your boss you want a promotion, a bonus, a pay raise? This is the workout for you, to go out and get it! Accomplish your dreams today, starting with this super fun and super hype spin workout. The focus today is a strong warmup, climb followed by fast and hard intervals, lots of recovery, another climb and sprinting on tired legs. This workout trains you for sprints on a hill, sprints during races and sprints to the finish line while also getting resistance work in to tone your legs. You got this, and after this workout you'll be prepared to send the day!

Playlist: Bada Bing, Bada Boom, Vol. 3 by Andreas

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

Warm-Up ~ 6 mins

1 min: Flat road. RPM 90. HP 2 or 2.5.

5 sets of 5 second jumps (5 seconds out of the saddle, 5 seconds in the saddle = 1 set). Maintain RPM 65-75. HP 2 or 2.5.

1 min: Sitting Climb. Add 1 gear. RPM 95. HP 2 or 2.5.

1 min: Standing Climb. Add 4 gears. RPM of 75. HP 3.

1 min: Sitting Climb. Add 1 gear. RPM 80. HP 2 or 2.5.

1 min: Sitting Flat. Drop back to Flat Road. RPM 90. HP 2 or 2.5.

Warmup Climb ~ 10 mins

1 mins: Sitting climb. Add 2 gears. RPM 90.

2 mins: Standing climb. Add 2 gears. RPM 70.

1 min: Sitting Flat Recovery. Drop 4 gears. RPM 90.

1 min: Standing climb. Add 5 gears. RPM 70. HP 3.

1 min: Increase RPM by 5.

1 min: Sitting climb. Add 2 gears.

1 min: Sitting Climb. Try to increase RPM by 5.

2 min: Flat Road Recovery. RPM 80-100.

Sprint Intervals ~ 16 mins

These sprint intervals are 30 seconds on, 30 seconds off. Go hard!

1 min: Sitting Climb. Add 3 gears. RPM 85.

1 min: Sitting Climb. Add 2 gears, RPM 70.

5 sets 30s on/30 s off HIIT. Add 3 gears. RPM 85+. (Reduce resistance when recovering)

1 min: Sitting Flat Recovery, ease back into 80+ RPM around 45 seconds.

6 sets of jumps: 5 seconds out of the saddle, 5 seconds in the saddle. Add 4 gears.

5 sets 30s on/30 s off HIIT. Add 3 gears. RPM 85+. (Reduce resistance when recovering)

1 min: Standing Flat Recovery. RPM 70.

1 min: Sitting Flat Recovery. RPM 80.

Hill Climb ~ 10 mins

1 min: Sitting Climb. Add 3 gears. RPM 90.

1 min: Standing Climb. Add 2 gear. RPM 75.

1 min: Sitting Climb. Add 1 gear. RPM 85.

1 min: Standing Climb. Add 1 gear. RPM 70.

1 min: Sitting climb. Add 1 gear. RPM 75.

1 min: Sitting climb. Add 2 gears. RPM 60.

1 min: Standing Climb. Add 1 gear. RPM 60.

1 min: Add a gear. RPM 60.

1 min: Sitting Climb Recovery. Drop 5 gears. RPM 60+.

1 min: Standing Flat Road - Recovery , ease back into 80+ RPM.

Tabata Intervals ~ 5 mins

Tabata intervals are 20 seconds of hard effort, 10 seconds of recovery. You can reduce the resistance when resting during the 10 seconds.

1 min: Sitting climb. Add 4 gears to your flat road. RPM 85.

Tabata intervals: 8 x 20 seconds on / 10 seconds off. Add 4 gears. RPM 85.

1 min: Sitting Flat Road Recovery. RPM 80.

1 min: Standing Flat road recovery. RPM 70.

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 Quad Stretch, 1 min each side

2 min: Standing Glute Stretch, 1 min each side

1 min: Downward Dog

2 min: Hip Flexor Lunges, 1 min each side

2 min: Hurdler Hamstring stretch, 1 min each side

2 min: Forward Fold, 1 min each side