The BEST Spin-a-thon Workout!

I'm SUPER excited for the Spinathon Fundraiser for the YMCA in two weeks. Instructors that teach our classes volunteer to teach outside at their Camp Yomechas to raise money for the after-school programs and camps so that all kids can attend, no matter the income of their parents. Because it's a fundraiser, the tunes have to slap and my program has to be better than ever, the best! After all, participants can choose which classes they go to and I want my class to be the most fun of them all! With that in mind, I've created a mix-tape workout, a perfect mixture of all the landscapes of spinning workouts you see throughout the posts on this blog. So grab your bike and let's ride!

Playlist: Bada Bing Bada Boom, Vol. III 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: 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.

Easy Climb ~ 10 mins 1 min: Sitting Climb. Add 3 gears. RPM 85.

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

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

45 sec: Standing Climb. RPM 70.

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

1 min: Standing Climb. RPM 70.

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

1 min: Standing Climb. RPM 65-70.

45 sec: Sitting Climb. Add 1 gear. RPM 60-65.

1 min: Standing Climb. RPM 60-65.

1 min: Sitting Climb. Drop 3 gears. RPM 60.

2 min: Sitting Flat Road Recovery.

HIIT Intervals ~ 5mins

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

3 x Add 8 gears. Sitting Climb. RPM 85-100.

2 min: Sitting Flat Road Recovery.

Hard Climb ~ 16 mins

1 min: Sitting Climb. Add 3 gears. RPM 95.

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

1 min: Sitting Climb. Add 1 gear. RPM 90.

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

1 min: Sitting Climb. RPM 85-90.

1 min: Standing Climb. RPM 75.

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

5 sets of quick 2 second jumps (2 sec. out of the saddle, 2 secs. in the saddle)

1 min: Sitting Climb. Add 1 gear. RPM 80-85.

1 min: Standing Climb. RPM 75.

1 min: Sitting Recovery. Drop 3 gears. RPM 80.

30 sec: Standing Recovery. RPM 70.

1 min: Sitting Climb. Add 3 gears. RPM 75-80.

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

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

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

1 min: Sitting Climb. Add 1 gear. RPM 60+.

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

30 sec: Sitting Recovery. Drop 4 gears. RPM 70+.

30 sec: Standing Recovery. RPM 70+.

30 sec: Sitting Recovery. Drop 4 gears. RPM 70+.

1 min: Sitting Recovery Flat Road. Drop back to flat road. RPM 80+

Easy Flat Road Riding ~ 5 mins

1 min: Standing Flat Road. Add 4 gears. RPM 70+.

1 min: Sitting Flat Road. Drop 2 gears. RPM 85.

1 min: Increase RPM by 10.

1 min: Add 2 gears. RPM 70+

1 min: Sitting Flat Road. Drop 4 gears. RPM 90+.

1 min: Standing Flat Road. Add 2 gears. 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

1 min: Frog Pose stretch

2 min: Forward Fold, 1 min each side