Spinning/Group Cycle Class Plan: Hills and Sprints (Week 6)

Hills and Sprints (Week 6)

• Warmup –Start on (Helena Beat – Foster the People)
• 8 min climb – 1 min hover 1 min standing x 4 rounds (increasing 1/4 turn each round)
• 1:30 recovery
• Sprint set – 3x30sec@55% 3x30sec@60% 3x30@65%
• Recovery (2min) – (Coldplay – Every Teardrop is a waterfall)
• 60% - Standing climb go to the end of the song
• 3:47 – (Ghost – Fefe Dobson) Endurance Hover, playing with speed
• 7 min standing climb – playing with speed burst along with music and adding tension
• 1:30 recovery
• Sprint sets - 15seated/15hover/15standing (3 rounds) -> increasing tension then finishing off with a 3:41 heavy climb to breathless.