Spin/Group Cycle Class Plan: Interval Grind 9

Interval Grind 9

• Warmup
• 9 min climb – 3 rounds of 1 min standing/seated/hover (65%/70%/75%)
• 2 min recovery – start right leg only with 2 min left of song – 1 min@75%, 1min@80%, Both legs together for 30 sec as you drop down to 70%, Sprint for 30sec, drop to 65%, recover for 30 sec, Sprint for 30sec
• Recover for 1 min
• Start with 30 sec left in song, Left leg only, 1 min@75%, 1min@80%, Both legs together for 30 sec as you drop down to 70%, Sprint for 30sec, drop to 65%, recover for 30 sec, Sprint for 30sec
• (Kelly Rowland - Motivation) – Stand and increase to 70% - standing hover/standing climb, 20 sec each, 4 rounds, 2 min reverse hover (increase to 75% after 1 min), repeat 4 rounds of standing hover/standing climbs 20 sec each.
• 1 min recovery
• Last 6 min push – 1 min in saddle, 2 min standing, 3 min saddle (start at 60% increase every 30 sec 5% until you are at 90% and drop to saddle, maintain for 2 min, increase to 95% for last min push to breathless)
• Cooldown and stretch