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

Spinning/Group Cycle Class Plan: Interval Grind 10

Interval Grind 10

• Warm-up (6min - start on song Take over Control)
• 9 min climb – 1 min each stand/hover/seated @ 65% then 30sec each stand/hover/seated at double the pace - > then increase to 70% and repeat to total of 9min – 1 min recovery
• 1 legs (active recovery) – right – 1 min 70%, 1 min 75%
• 2:20 min sprint – Seated/hover (20 sec each) – 1 min recovery
• 1 legs (active recovery) – left – 1 min 70%, 1 min 75%
• 9 min climb – 1 min each stand/hover/seated @ 65% then 30sec each stand/hover/seated at double the pace - > then increase to 70% and repeat to total of 9min – 1 min recovery
• 1 min 30 recovery – go to 70% tension -  3 min of jumps (1:30 – 8sec counts. 1min - 4sec counts, 30 sec-2 sec counts) right into a 3 min endurance hover
• 1 min recovery – 1 last Tabata sprint set – 8 sets of 20 sec with 10 sec recover – 60- 65% sprint tension
• Cooldown and Stetch

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

Group Cycle / Spinning Class Plan - Hills and Sprints - Thurs Nov 17

Hills and Sprints Week 9 - (I am also using this format for my Zenergy Cycle class this week too, just doing weight sets between drills)

• Warmup
• 6 min climb to breathless (increase every 30 sec to 80%, hold at 80%, increase to 85 or 90% for last min)
• 5 x 30 sec sprints (increase each set for 3, decrease for last 2)
• 4 min endurance hover (every min give a 10 sec break to shake it out)
• 5x 30 sec sprints (increase each set for 3, decrease for last 2)
• 6 min climb to heavy (increase every 30 sec to 80%, hold at 80%, increase to 85 or 90% for last min)
• Seated 1 min – decrease 2 final sprints (2x30sec)
• Cooldown and Stretch