Spin Monday!

Good morning!  This week’s workout incorporated more speed intervals- I enjoyed it and hope you do too!

  1. Warm up
  2. Climb
  3. Jumps out of the sadde – heavy resistance
  4. back off resistance a little- standing run
  5. Accelerations- pick up pace in the saddle
  6. Climb
  7. Around the world- heavy resistance
  8. Accelerations- add resistance & out of saddle
  9. flat road run- recovery
  10. HIIT- 20 seconds sprint & 10 second recovery
  11. short recovery- HIIT #2
  12. Cool Down

I’m looking to download more songs this week- share with me your favorite workout tunes!


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