Short Intervals and a Short Hill Climb

This week's spinning session puts a lot of focus on intervals, you're going to be out of your saddle about half the time, and when you're seated in your saddle you're pushing yourself to keep speed and resistance. The playlist is bomb featuring Big Bootie - my FAVORITE playlists are by them. Enjoy the ride!

Playlist: Big Bootie Mix Vol. 14 - 2 Friends

HP = Hand Position. Follow Sitting and Standing Cues. If you're curious what positions you should be focused on, check out my blog post.

Workout

Warm-Up ~ 6 mins

1 min: Flat road. RPM 90-110. HP 2 or 2.5.

6 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.

3 min: Sitting Flat. Add 1 gear. RPM 100-110. HP 2 or 2.5.

1 min: Standing Climb. Add 4 gears. RPM of 70+. HP 3.

1 min: Sitting Flat. Drop back to Flat Road. RPM 80-100. HP 2 or 2.5.

Short Interval ~ 15 mins

2 min: Sitting Climb. Add 2 gears. RPM 90+. HP 2 or 2.5.

2 min: Standing Climb. RPM 70. HP 3.

3 min: Sitting Climb. Add 2 gears. RPM 70+. HP 2.5.

2 min: Standing Climb. Increase RPM 70.

1 min: Sitting Climb. Increase RPM by 5-10.

1 min: Sitting Recovery. Drop 4 gears. RPM 60+.

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

1 min: Sit down and hold resistance.

2 min. Sitting Flat - Recovery. RPM 90-110.

HIIT Intervals ~ 14 mins

These intervals are 30 seconds on, 30 seconds off. Try to hold the same pace the entire time.

3 x Add 5 gears. Sitting Climb. RPM 95.

1 min: Sitting Flat Road. RPM 60+.

2 x Add 5 gears. RPM 95.

1 min: Sitting Flat Road. RPM 60+.

2 min Flat Road. RPM 95.

3 x Add 5 gears. RPM 85.

2 min: Sitting Flat Road. RPM 60+.

Hill Climb ~ 12 mins

2 min: Add 2 gears. RPM 85.

3 min: Add a gear. RPM 85.

4 x 1 min. Add a gear every minute. RPM 60+.

1 min: Drop 4 gears. RPM 100+.

2 min: Flat Road. RPM 90-110.

Stretching ~ 10 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: Forward Fold, 1 min each side