Group Cycle / Spinning Class Plan - Hills and Sprints - Thurs Nov 17

Hills and Sprints Week 9 - (I am also using this format for my Zenergy Cycle class this week too, just doing weight sets between drills)

• Warmup
• 6 min climb to breathless (increase every 30 sec to 80%, hold at 80%, increase to 85 or 90% for last min)
• 5 x 30 sec sprints (increase each set for 3, decrease for last 2)
• 4 min endurance hover (every min give a 10 sec break to shake it out)
• 5x 30 sec sprints (increase each set for 3, decrease for last 2)
• 6 min climb to heavy (increase every 30 sec to 80%, hold at 80%, increase to 85 or 90% for last min)
• Seated 1 min – decrease 2 final sprints (2x30sec)
• Cooldown and Stretch