Happy Monday! I’m not sure if it’s the nicer weather or that the sun is coming up earlier… or both :), but I found it a lot easier to wake up to instruct the early spin class today! Grateful for that and for a positive start to my day!
This week I focused on hill work. It brought a nice change from the interval work I’ve been focusing on lately.
(every exercise is a new song)
1st hill- increase resistance every 45 seconds (seated)
2nd hill- continue climbing, bringing out of the seat and maxing out resistance
3rd hill- release some resistance; sit with hard resistance and hold for 45 sec- 1 min; stand and continue increasing resistance every 30 sec
Run! Reduce resistance for a flat road (I made this interesting by picking up the pace during the chorus)
4th hill- gradual climb; then steep incline (heavy resistance) at end
5th hill- rolling hills! Increase resistance on the up hill; decrease resistance and pick up pace for the downhill
Recovery song- nice easy spin on a flat road
6th hill- start with heavy resistance and hold; gradually add more resistance and max out (seated)
7th hill- Rolling hills- bring in speed work, sprint intervals for the downhill