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HIIT Ladders!

After attending a continuing education day last year, I have been OBSESSED with incorporating HIIT into my spin classes. The feedback I’ve gotten has been resoundingly positive.  Most of my regulars love incorporating one of these HIIT cardio sessions a week to balance out their other work outs, and it makes the class go so fast.  
 
I tried a new configuration for incorporating intervals last Wednesday–a ladder of increasing time and decreasing watts, broken up with a strong climb in between each round.  
 
One hour of fun.  I promise–it goes quickly!  Enjoy!
 
Intro                           POMPEII  by Bastille
Warmup                    AIN’T IT FUN (radio edit) by Paramore
                                  LET’S GO (feat. Ney Yo) by Calvin Harris
Sprint on Chorus        ANIMAL by Neon Trees
Seated Hill                PAPARAZZI by Lady Gaga
Interval #1:
    Sprints (RPM 100 – 110)–:30 on, :15 off (5 rounds)
                                TURBULENCE by Laidback Look, Lil Joh, and Steve Aoki
Standing Hill             RADIOACTIVE by Imagine Dragons
Interval #2:
    Power Sprints (watts at 200+) 1:00 on, :30 off (4 rounds)
                                SEXY AND I KNOW IT by LMFAO
                                WHO KNEW (Bimbo Jones Radio Mix) by Pink
Seated hill                MIRRORS by Justin Timberlake
Interval #3:
    Power Sprint (watts at 190+) 1:30 on, :45 off (4 rounds)
                                WORK WORK by Britney Spears
                                WE FOUND LOVE (Feat. Rhianna) by Calvin Harris
                                STARSTUKK by 3OH!3
Rolling hill              WAKING UP IN VEGAS by Katy Perry
Interval #4:
    Power Sprint (wats at 180+) 2:00 on; 45 off (2 rounds)
                                STRONGER by Kelly Clarkson
                                SCREAM by Usher
Recovery                C’MON by Ke$ha
Cool Down            FAITHFULLY by Journey
 
Have a great week!

 

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About spinrunsew

I’m a spinning enthusiast, once-a-year half marathoner, and I can sew damn near anything. The rest is filled with the husband, the puppy, the chickens, and one massive garden.

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