Group Cycle / Spinning Class Plan - Interval Grind Week 7

Interval Grind 7

• Warmup
• Lose Control – Climb at 65% 1min -> 2 min hover -> 2min climb (increase every 30 sec to heavy – keep pace)
• Good Feeling - Drop to saddle – Drop down to 65-70% (uncomfortable) 30 sec sprint – Recover – Drop to 60-65% easier – 30 sec sprint
• Recovery
• Repeat previous two drills (climb for one song and sprint for next – Work Hard and When love takes over
• Princess of China - 4 min (1 legs) – 1 min right/1 min left x2
• What do you take me for - 3 min – 30 sec get heavy – 30 sec standing hover – 10 jumps x3
• Please don’t stop the music – Drop to saddle – Drop tension to 60% get fast (15 sec sprint/15 sec hover sprint/15 sec sprint x 4 rounds with 30 sec recovery sets)
• 2 min recovery
• Addiction – 3:30 climb to heavy
• Sweat – 3:16 – seated climb to breathless – stay on beat, final push
• Cooldown and Stretch