strength ride (1123)
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I'm Johnny G certified and teach at 24 hour fitness. I'm new to the site but love the ideas so I wanted to contribute to the ride profiles.
Type of ride: strength
Time: 1 hour
CD: 33
warm-up 4:15 “world music”
“thanks for being here” Showing up and making an effort deserves a thank you
sprints goal: 4:59 "world music"
2x seated
3x standing
12 minute hill goal: 5-8
seated climb 3:51 three days grace
seated climb 3;07 brand new
seated climb 5:08 bond
Pyramid climb goal: 6:16 hardcore vibes
seated climb, seated sprint, standing climb, standing sprint.
1st set do each motion for 15 seconds.
2nd set will be 30 seconds in each position.
3rd set for 45 seconds.
12 minute hill goal: tougher than hill 1
standing climb 3:45 evil women goal: 8 count forward and back
standing climb 6:07 muse goal: level 8
seated climb 4:14 instrumental goal: sprints on the hill
jumps goal: surge energy on chorus- standing climb
5:31 zombie nation
1 minute: low resistance, fast legs
1 minute: medium resistance, medium legs
1 minute: heavy resistance, slow pace
standing climb goal: position 3 is working the hip flexors and core. Shift the body deeper (1 inch above the saddle) working the gluteals and hamstrings. Shift hand to position 1 but do not lean on the handles, this works the gluts deeper. Resune the standing climb. smooth it out 5:34 AiM
sprints goal: 3X add resistance. Team one call out a number on a scale of 1-10. Team two match the ½ the class seated climb intensity, speed, and enthusiasm of that number, switch. I will call out the last intensity.
½ of class standing climb 5:21 electronic
cool-down “Good-bye, thanks for coming, see you next Sunday, awesome job”
Determination, focus, confidence, excellence, dedicated, hussle
“what workout do you do besides cycle class?” “Are you from glendora?”
Positive attitude- every workout is a chance to turn someone onto spinning. It's an opportunity to get to know someone. You can make an impact on someone. Leave your personal baggage at the door. It's about them! It's about turning them on to how good physical activity can make you feel.
Strength Ride
Resistance: moderate-heavy
Heart rate: between 75-85% of your max HR
Cadence: 60-80 rpm
Submitted by shayla from LaVerne on 3/24/09
Email: shaylaalamdari@hotmail.com