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The Joy of Two in a Row

 

I love teaching two classes in a row.  I can plan classes down to a T, but sometime during minute 75-80 out of 120 I want to throw the whole plan out the window and tweak it into something more creative.
Last Saturday was no exception.  After an hour of my Hill, Hill, Tabata list, I was ready to tackle the HIIT list I had for class #2–but with some modifications to keep it interesting.  Instead of traditional HIIT sets, I changed it up to include a hill loop for the first round and a ladder for the second. That ladder proved to be an ass kicker, and those who were in the class LOVED it.
Here’s the playlist and profile.  The gears are a suggestion on a Keiser M3 bike, where 12-14 is a middle of the road gear (flat road, 70 rpm, feels like the wind is pushing back–aka, a 5 on a 1 – 10 scale).  Hope you like it!
Warm up
  • It’s Time by Imagine Dragons
  • Wild Wild Love by Pitbull
Standing Hill finished with a run
  • I Gotta Feeling by the Black Eyed Peas
Hill Loop–1 minute standing hill at medium hard resistance;  1 minute seated with the same resistance–fight to keep those RPMS up!;  1 minute recovery = 3 rounds at 3 minutes each
  • Womanizer by Britney Spears
  • In The End by the Black Veil Brides
  • Turbulence by Laidback Luke, Lil John & Steve Aoki
HILL:  Climb during songs 1 and 2 (mix of standing and seated), bring it down with jumps on song 3
  • Yeah! (Featuring Lil’ John and Ludacris) by Usher
  • Wide Awake by Katy Perry
  • Price Tag by Jessie J
Interval ladder–1 minute on, 45 seconds off.  Start at gear 14 (medium-medium/heavy), add one gear each round
  • Sex on Fire by Kings of Leon
  • I Like It (featuring Pitbull) by Enrique Inglesias
  • Shake It by Metro Station
  • Outside (Featuring Ellie Goulding) by Calvin Harris
Small hill to finish it off
  • Turn Down for What by Dj. Snake and Lil John
Cool Down
  • We Can’t Stop by Miley Cyrus
  • Cheerleader by Omi

This last set was SO TOUGH.  I loved it, it kept everything interesting, and am absolutely doing the same playlist for class on Wednesday.
Hope your day is SPINCREDIBLE!!!
And my puppy says hello.
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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.

One response »

  1. Turn Down for What…haha always a crowd pleaser!

    Reply

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