Spinning/Group Cycle Class Plan: Hills and Sprints Week 11

So today was my last Group Cycle class for the semester. At the University (of Guelph) we run 11 week sessions. One of the great things about these sessions is that it is a set class with a set instructor and I get to work with the same people every week for 11 weeks. I loved being able to see the progression over time. In the first week, I had many newbies, who had never taken a class before and by the end I has an entire class of pros who had perfect posture and challenged themselves more and more with each drill. Today was possibly one of my hardest classes to date (burning close to 700 calories according to my HRM) Check it out below! 

Congratulations to all of my amazing students who took themselves to new levels this session. I am so proud of you all!!! I saw considerable improvements in all of you and I hope you saw them in yourselves as well! Thank-you for all your hard work and dedication and it was a pleasure to teach you all this semester. Hopefully I will see you again after the break when I resume my regular Tuesday/Thursday noon cycle classes.

Hills and Sprints 11

• Warmup (Start on Feel So Close - 5 min)
• 6 min climb – 1 min standing/1 min hover, increase every 2 min 60%, 65%,70%
• Tabata Sprint at 60%
• 6 min of jumps, (8 sec counts 1min, 4 sec counts 1min) increase every 2 min 65%, 70%, 75%
• Tabata Sprint at 65%
• Recover for 2min – out of the saddle climb to 70% for 2min
• Reverse Hover Tabata (Double time in hover -> recover standing) @ 70%  
• 2min recovery -> Out of saddle, climb to 90%
• Standing Explosions Tabata @ 90% (half starting on right leg, half on left)
• Cooldown and Stretch