Spinning/Group Cycle Class Plan: Interval Grind 10

Interval Grind 10

• Warm-up (6min - start on song Take over Control)
• 9 min climb – 1 min each stand/hover/seated @ 65% then 30sec each stand/hover/seated at double the pace - > then increase to 70% and repeat to total of 9min – 1 min recovery
• 1 legs (active recovery) – right – 1 min 70%, 1 min 75%
• 2:20 min sprint – Seated/hover (20 sec each) – 1 min recovery
• 1 legs (active recovery) – left – 1 min 70%, 1 min 75%
• 9 min climb – 1 min each stand/hover/seated @ 65% then 30sec each stand/hover/seated at double the pace - > then increase to 70% and repeat to total of 9min – 1 min recovery
• 1 min 30 recovery – go to 70% tension -  3 min of jumps (1:30 – 8sec counts. 1min - 4sec counts, 30 sec-2 sec counts) right into a 3 min endurance hover
• 1 min recovery – 1 last Tabata sprint set – 8 sets of 20 sec with 10 sec recover – 60- 65% sprint tension
• Cooldown and Stetch