Table Top Mountain (1226)
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My classes have got a reputation of being very hard but fun. I hope you can make some good use of this class. This class involves about 19 minutes of hill climbing (climbing up mountain), 9 minutes of easy climb/flat speed (along top of mountain) and then finishes with 10-11 min of sprinting (coming down the mountain). With a good warm up and cool down this class will last at least 50 mins.
Resistance only goes down a level where indicated
Start with at least a 5 min WARM UP.
1 Min - Stand Climb (increase level x2),
30 sec - Seated Climb,
3 x 20sec - Attacks,
30 sec - Seated Climb,
30 sec - Stand Climb (increase level x2),
30 sec - push back over saddle,
30 sec - Stand Climb,
3 x 30 sec - Attacks,
30 sec - Seated DT,
30 sec - 1 min Rest (resistance down 1 level only)
Steeper part of climb
1 Min - Stand Climb (increase level x2),
15 Push-ups followed by 15 sec Stand Climb (increase level x1) (repeat x4),
30 Secs - Stand Climb followed by 20 secs - Stand DT (repeat x2),
90 Sec - Seated DT (if possible) otherwise just do Seated Climb, 1
Min Rest (resistance back to minimum)
Top of mountain (air is thin, so excuse for resistance on bikes)
30 sec - Stand Climb (increase level x 2)
30 sec - Jog
30 sec - Hover
30 sec - Seated Sprint
(repeat section x3)
rest
Coming down the mountain
3 Sprint songs spint on chorus with fast legs in between, songs are as follows.
O'Fortuna - Carl Orff
Smells like teens spirit - Nirvana
Nellie the Elephant - Toy Dolls (1984 version)
(No rest between songs, the rest is between chorus).
COOL DOWN
This is a hard workout with the sprints really working you hard at the end. My class all tell me, they hate this workout but absolutely love it.......(you tell me what they mean...lol)
Happy spinning, I hope you enjoy
Submitted by Buffonfishing from Norfolk, England on 1/2/10
Email: lee090771@hotmail.com