I was the substitute spin class teacher last night at Procity Cycles as Mike Neill is in California pedalling his little booty off in Los Angeles. Since I have a strong bias towards triathlon, I decided to give the class a fun session that also challenged the triathletes with some specific skills.
I heard more feedback about the music than anything else but I did see a lot of red, sweaty faces! Mission accomplished.
If you want to try the workout I have posted it here for you to give it a go. Good luck! Click on Read More for Workout Specifics 🙂
Planned workout time: 1 hour
10 minutes warmup building to 100 rpm in 5 minutes then hold 100rpm for 5 mins.
5 mins as: 1min 110rpm/1min 115rpm/1min 120rpm/1min 115 rpm/1min 110rpm
Quick 20 second transition to feet on pedals (practice feet out of shoes, on top, keep pedaling) /10 seconds to the floor barefoot in plank position
60seconds crosstrain (plank, pushup, plank right knee in to chest, plank left knee to chest, repeat for 1 min)
Back to bike, feet to shoes during 1min recovery spin
4x (2mins 60 rpm big gear push – 30s spinup to max cadence easy gear – 1minute easy)
Quick 20 second transition to feet on pedals (practice feet out, on top, keep pedaling) /10 seconds to the floor barefoot in plank
30 seconds left side plank/30 seconds right side plank
Back to bike 1 min recovery spin
4x (30seconds left leg only/30seconds both/30s right leg only/30 seconds both, 20seconds to max cadence/40seconds ez)
Quick 20 second transition to feet on pedals (practice feet out, on top, keep pedaling) /10 seconds to the floor barefoot
30seconds left leg squats/30seconds right leg squats
Back to bike 1 min recovery spin
5mins build as starting in top cog, drop 1 cog/30s for 5 minutes. Hold 95rpm. (ie 25/23/21 etc down to 12). According to your strength either big or small ring.
2x (20seconds to max cadence/40seconds ez)
10 minutes cooldown