Humpday Spin

I took a day off teaching on Monday after having some back pain, which I determined was from walking my 170 lb dog. Doesn’t help when he wants to chase every dog he sees. We’re learning 🙂

So it felt really great to be back in the saddle this morning. It was a tough, but awesome workout. Here’s what we did.

  1. Warm up
  2. Slides – 2 count slides starting at 4 above base; gear up 2 after each set
  3. Heavy climb – remain in saddle as long as possible; work up to 12 above base
  4. Sprints – starting at base, gear up 1 after each sprint
  5. Climbing – beginning at 4 above base, push on the chorus; gear up 2 after each push
  6. Tabata sprints – sprint 30 sec/rest 15 sec
  7. Climb – reach 12 above base 2x
  8. Isolations – beginning at 4 above base, isolate on verse; gear up 1 after each isolation
  9. Seated climb – pushes on the chorus; work up to 6 above base
  10. Climb – seated pushes on the chorus
  11. Jumps – begin at 4 above base, gear up 1 after each set
  12. Heavy Climb – work up to 12 above base by gearing up 2 every 10-15 seconds
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