mix and match (1219)
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i like to try and do a wide variety of drills in my class. i tend to teach to dance music of at least 130bpm. Here was my Monday class (30min spinning, not including warm up or cool down):
-warm up
-hill climb (stanting at a jog, upping the gear every 15secs until at the top gear, then down two gears every 15secs)
- out of the saddle up and down
counts of 4, counts of 2, counts of 4, counts of 2, rest, counts of 2
-ladder (up and down vertically)
2 stages/steps, 4stages/steps (repeat)
-in the sadde
15/20secs at each of these gears (our bikes have gears going up to 24, never used the turn bikes but im sure you can sort the turns), 10, 18, 11, 17, 12, 16, 13, 15, 14
-out of the saddle small hill climbs eg. gear 10, 12, 13, 14 rest, gear12, 13, 14, 15 rest, gear14, 15, 16, 17
- push ups
-sprints
6x 40sec sprint, 20sec recovery (out of the saddle) if i am pushing them hard i start them sprinting at a very low gear and ach sprint add a gear but keep the revs the same.
-1min sprint (very very hard)
cool down
hope this made sense :)
Submitted by Roo from Sheffield, UK on 12/9/09