Spin Monday

Whew!  What a difference a week makes!  I actually was able to lead class today and participate for the most part.  Amazing, considering a week ago, I couldn’t put any weight at all on my left leg. Progress is being made, albeit slowly… I’ll be thankful for the progress :).

Today’s workout was designed to make you sweat and burn calories!  With the humidity in Iowa the last few days, it didn’t take long for the class to get drenched, I mean, heat up!

Warm up

1 minute run out of the saddle, 30 second rest, repeat

Stay standing, add tension, start climb

1 minute race pace in the saddle, 30 second rest, repeat

1 minute run out of the saddle, 30 second rest, repeat

Stay standing, add tension, start climb, sit at heaviest tension

Seated recovery; flat road run

Seated climb

Race Pace for entire song= give 75%!  Maximum calorie burn during this song!

Standing flat road run; Recovery

1st position run 30 seconds, tunnel 30 seconds, repeat

Cool down

 

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