Spinning/Group Cycle Class Plan: Zenergy Cycle

I also teach a class on Sunday mornings in Guelph called Zenergy Cycle that is modeled after Soul Cycle (chain of spinning studios in NYC) which uses a style of indoor cycling that involves weight exercises on the bike during recovery after drills. It is also kind of cool because it takes place in a dark studio to candlelight. It is designed to be a sort of zen-like powerful ride to loud music followed by a relaxing stretch. Here is the class plan I used this week.

Zenergy 9

• Warmup – Start on Since U been Gone
• 7 min climb – 1 min standing/1 min hover increase every 2 min to breathless
• Weight Set 1 – front raise – high row – elevated bicep
• Repeat 7 min climb same as drill 1 – issue challenge
• Weight set 2 – shoulder press, tricep extension
• 5 x 1 min sprints – 15 sec saddle 15 sec hover 15sec saddle increase 15 more
• Weight Set 3 – abs – rotation – punches – crunches
• 3 min jumps followed by 3 min seated climb - push to end on beat
• Cooldown and Stretch