Spin Monday!

Good morning!  This week, I took my track workout to the bike!  We did five sets of intervals- 30 second sprints followed by 40 second rest, each set increased the number of intervals we tackled.  It was a different type of workout for my class, and it was fun to coach them through the series of sets and keep them motivated to finish strong.  Bonus, a regular said she loved the different workout!  Phew, trying something new *does* pay off some times :).

Warm up

Round One: Three 30 second sprints with 30 second recoveries

Recovery song

Round Two: Four 30 second sprints with 30 second recoveries

Recovery song

Round 3: Four 30 second sprints with 30 second recoveries

Recovery song

Round 4: FIVE 30 second sprints with 30 second recoveries

Recovery song- only 1 more set left!

Round 5: SIX 30 second sprints with 30 second recoveries

Final recovery song/cool down

Stretches

To maximize our time and get a full range of motion, I incorporated an easy standing jog during the recovery songs.

Screen Shot 2013-10-31 at 8.35.55 AM

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