It's a Summer State of Mind Ride!

I'm SO excited for summer, it can't come soon enough! It's 65 and the white mountains are just barely starting to turn green again. I can't wait to get out and hike some mountains this summer, go backpacking across the presidential trail and sleep out under the stars. This ride is a fair challenge, not too hard and not too easy. If you're looking for a goldilocks workout (it's juuust right), this one is for you! With hill climbs and a a short set of intervals, it'll get your heart pumping without making you too tired to get outside later today or tomorrow and have fun. Enjoy and let's ride!

Sunrise along my route to teach my spin class!

Playlist: Best Hip Hop & Rap 🔥 Gym Workout Music Mix 2019

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: Sitting Flat road. RPM 95. 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 80. HP 2 or 2.5.

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

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

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

1 min: Sitting Flat Road - Recovery. RPM 90. HP 2 or 2.5. Drink some water, take it easy.

Easy Climb ~ 5 mins

1 min: Add 2 gears. RPM 85-90.

30 sec: Standing Climb. Add 1 gear. RPM 70-75.

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

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

1 min: Sitting Climb. Add 2 gears. RPM 80.

30 sec: Standing Climb. Add 1 gear. RPM 70.

1 min : Sitting flat road recovery. RPM 80-100. Drink some water, take it easy.

Easy hill climb ~ 6 mins

1 min: Standing Climb. Add 4 gears. RPM 65-70.

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

5 sets of jumps

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

30 secs: Standing Climb. Add 1 gear. RPM 70.

1 min: Sitting Climb. Add 1 gear. RPM 65.

1 min: Standing Climb. Add 1 gear. RPM 60-65.

1 min : Sitting flat road recovery. RPM 80-100. Drink some water, take it easy.

Moderate Hill Climb ~ 8 mins

1 min: Sitting Climb. Add 2 gears. RPM 90.

1 min: Sitting Climb. Add 2 gears. RPM 75-85.

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

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

1 min: Standing Climb. Add 1 gear. RPM 65-70.

1 min: Sitting Climb. Drop 3 gears. RPM 75.

1 min: Standing Climb. Add 3 gears. RPM 70.

1 min: Sitting Climb. Add 2 gears. RPM 60-65.

1 min : Sitting flat road recovery. RPM 80-100. Drink some water, take it easy.

Hard Hill Climb ~ 10 mins

1 min: Sitting Climb. Add 2 gears. RPM 90.

1 min: Standing Climb. Add 2 gears. RPM 70.

1 min: Sitting Climb. Add 2 gears. RPM 75-80.

5 sets of 5 second jumps

1 min: Sitting Climb. Add 2 gears. RPM 65-75.

1 min: Standing Climb. Add 1 gear. RPM 60-70.

1 min: Sitting Climb. Add 1 gear. RPM 60-70.

1 min: Standing Climb. Add 1 gear. RPM 60-70.

1 min: Sitting Climb. RPM 60-70.

1 min: Standing Climb. Drop 4 gears. RPM 70-75.

1 min : Sitting flat road recovery. RPM 80-100. Drink some water, take it easy.

Sprint Intervals ~ 3 mins

These sprint intervals are 30 seconds on, 30 seconds off. They're the last 3 minutes of the class so make them count!

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

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

1 min: Frog Pose stretch

2 min: Forward Fold, 1 min each side