speedvegan

surprisingly, i am still teaching the Saturday morning Spinning class at my local gym. i realized i haven’t posted profiles in a while, so i am going to start doing that again. first, here is a slightly different version of the first class i ever taught. i think it flows better this way.

Basic Intervals, Extended

Warmup 3:58 – Over my Head, The Fray

Climb 3:52 – Heartbeats, The Knife
60 – 80% effort
standing, 15 sec regular speed, 15 sec faster at each effort level

Sprint 3:43 – Mr. Brightside, The Killers
60% effort
15 sec run, 15 sec rest

Jumps 3:44 – Feel Good Inc, Gorillaz
50% effort

Climb 5:22 – Lose Yourself, Eminem
start with 60% effort, increase by 10% every 60 seconds
end in a standing climb at 100% effort

Runs 3:56 – Give It To Me, Timbaland
50% effort
sit for 10 sec, stand for 10 sec, run for 10 sec

Sprint 4:05 – Go Your Own Way, The Cranberries
60% effort
30 sec run, 15 sec rest

Climb 4:06 – Fighter, Christina Aguilera
70% effort
sit for 10 sec, stand for 10 sec, hammer for 10 sec

Sprint 4:09 – Don’t Let Me Down, No Doubt
60% effort
15 sec run, 15 sec rest

Jumps on a Hill 3:57 – Push, Madonna
70% effort

Climb 3:29 – Love Song, 311
80% effort
standing, 15 sec regular speed, 15 sec faster

Runs 3:09 – Cool, Gwen Stefani
50% effort
sit for 10 sec, stand for 10 sec, run for 10 sec

Sprint 5:08 – Clocks, Coldplay
60% effort
45 sec run, 15 sec rest

Cooldown 4:47 – All is Full of Love, Bjork