Spinning/Group Cycle Class Plan: Hills and Sprints Week 10

Hills and Sprints 10

• Warmup
• Drill 1: Standing Climb 3 min (Start@60%) 1min each 60%/65%/70% - Drop to saddle build speed, sprint for 30sec, recover 30, drop down to 65%, Sprint for 30sec, recover 30, drop to 60% sprint 30sec. recover 2 min
• Drill 2: Standing Climb 3 min (Start@65%) 1min each 65%/70%/75% - Drop to saddle build speed, sprint for 30sec, recover 30, drop down to 70%, Sprint for 30sec, recover 30, drop to 65% sprint 30sec. recover 2 min
• Drill 3: Standing Climb 3 min (Start@70%) 1min each 70%/75%/80% - Drop to saddle build speed, sprint for 30sec, recover 30, drop down to 75%, Sprint for 30sec, recover 30, drop to 70% sprint 30sec recover 2 min
• 3 min endurance hover at somewhere between 65-70% - pick tension that you can maintain for 3 min with speed, do not go breathless, at the end, drop to saddle, make sure you are at an uncomfortable seated tension
• 5 min seated climb, each min stand for 10 sec and add 5%(1/4 turn) – last min go breathless
• Tabata Sprint Set – 8 rounds sprinting at around 60-65% - tension that you have to accelerate into to get fast.
• Cooldown and Stretch