Spin Monday!

Good morning!  It is a GLORIOUS fall day!  I had a terrible time trying to wake myself up this morning, but once I got on the bike, legs pumping and music blasting, I felt alive and well!

This week’s workout was inspired by The Dancing Runner.  It’s nice to have fellow bloggers to help ignite the fire and creativity for new routines when I fall into a repetitive slump.  This workout got us up and out of the saddle with a good mix of speed and resistance training.

1. Warm up

2. Jumps

3. Climb

4. 20 sec sprints

5. Rolling hills

6. Climb

7. Downhill; after 1 min increase resistance for jumps

8. 15 sec pick ups; 10 sec rest

9. Recover/flat road run; out of the saddle half way through

10. Standing climb

11. Downhill; sprint last minute to the finish!

12. Cool down


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