Spin Day

Though I switched it up with another teacher this week and taught this class Monday morning, I wanted to share it today to spread things out a bit. Here’s what we did –

  1. warm up
  2. intervals – 15, 20, 30 second surge ladder; surges done at 3-5 above base, 5-15 second recovery on base in between
  3. hill – heavy hill that begins at the top, descends, then climbs back to the top
  4. standing anaerobic pushes – begin on a moderate hill, 3 anaerobic pushes with heavy resistance
  5. active recovery
  6. tabata drills – 20 seconds work, 10 seconds rest
  7. hill – ascending hill; stand on increases for 5 seconds to build momentum then settle back in the saddle
  8. seated anaerobic pushes – beginning 3-4 above base, increase gear after each push; 5x 25 sec. pushes
  9. intervals – 15, 20, 30 second surge ladder; surges done at 3-5 above base, 5-15 second recovery on base in between
  10.  hill Рheavy hill that begins at the top, descends, then climbs back to the top
  11. active recovery
  12. anaerobic pushes|hard recovery – alternating 30 seconds anaerobic standing pushes and 30 second seated “recovery”; 3x (this is the hardest you should work the entire 50 minutes)
  13. cool down

Happy Humpday! xo

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