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Intervals and Class Participation (1138)
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I've done this routine 3 times so far and it keeps a good variety in the class. This is a good class participation routine as well.
Warm up of your choice, try to keep it under 5 minutes.
After warm up -
5 minutes - Switch positions or add/remove resistance every 15 seconds.
10 minutes - Switch positions or add/remove resistance every 30 seconds.
15 minutes - Switch positions or add/remove resistance every 45 seconds.
10 minutes - Switch positions or add/remove resistance every 30 seconds.
5 minutes - Switch positions or add/remove resistance every 15 seconds.
Cool down of your choice.
This routine runs about 55 minutes, depending on your warm up and cool down length. The class particpation works well during the 10 minute and/or 15 minute interval sets. I like telling the class to yell out a number between 1 & 4 when it's almost time for the 45/30 seconds to expire. What ever number you hear the loudest is how many gears they need to add on. If no one yells anything, tell them everyone adds 4 gears. That'll usually get someone to yell something. If you feel you've reached a point where you can't add on anymore you can bring them back to flat for a short recovery and start it over until the end of the 10/15 minutes is up.
Have Fun!
Happy Spinning! :c)
Happy Spinning! :c)
Submitted by Misty from Chattanooga, TN on 5/6/09
Email: red67stang@comcast.net