Spin Monday!

This week I incorporated HIIT for maximum calorie burn!  The class seemed to enjoy this workout, it’s definitely one I will keep in the rotation!

HIIT on the Bike

  1. Warm up- explain intervals, no rest, keeping intensity through each set
  2. 30 seconds run out of the saddle; good pace! 30 seconds heavy resistance. Repeat.
  3. Seated flat road run; good pace!  Keep the intensity and heart rate up!
  4. Rest= 1 minute.  Grab water, catch your breath. Gradually pick up the pace, brining to a standing run.
  5. 30 seconds standing sprint. 30 seconds hover; good pace! Repeat.
  6. Seated flat road run; good pace! Keep the intensity and heart rate up!
  7. Rest= 1 minute.  Grab water, catch your breath. Increase to heavy resistance in the saddle.
  8. Continue to climb, bringing it out of the saddle; increase every 30 seconds.  Push through the burn!
  9. 10-10-10!  10 second seated sprints; 10 second recovery; 10 times!
  10. Rest= 1 minute.
  11. 11. 75% song.  Push yourself to the finish line!  Remember why we got up at 5am!
  12. Cool down
  13. Stretches

I have 1 spinner who sings out loud to the songs as we ride.  I’m happy to know that someone else, besides me, is enjoying the playlist :).

Screen Shot 2013-10-15 at 6.54.26 PM

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