Need a Thursday pick-me-up? Well here you go–new tunes! This comes from today’s early morning spin class. Including warm up and cool down this is about 45 minutes. If you want a workout to go along with the music, here’s what I’ve got for you:
- Warm Up Song, get your legs warmed up, stretch your upper body, etc.
- Intervals on a slight incline (3 times during the chorus speed up for 30 seconds then return to your normal pace)
- Speed song! Alternate between 15 second sprints and 30 second sprints, you should be able to fit in 3 of each during this song.
- Begin your first hill, which will last 3 songs. For this song add resistance and get adjusted to your first climb of the ride.
- Continue your climb, gradually adding resistance. Again, try speeding up during the chorus when the beat speeds up.
- Continue your climb to the top of the hill, adding more resistance than before, reaching the top and your max effort
- Speed work again. This time aim for 3×30 second sprints
- Begin your next 3 song climb. For this one, gradually move into the hill, adding more resistance every 30 seconds
- Take a little resistance off while still staying on the hill. Stay seated for the entire song (a little over 3 minutes) and continue to add resistance back on.
- Top of the final hill! For this song, alternate between seated and 3rd position, adding resistance till you can’t handle anymore and it feels like you’re biking through the mud. Congrats, you’re at the top of the hill!
- Final speed work. Aim for 3×30 second sprints like the last speed song, but this time work with a little more resistance.
- Cool down, you’re done!
