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

Standing Hill finished with a run

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

HILL:  Climb during songs 1 and 2 (mix of standing and seated), bring it down with jumps on song 3

Interval ladder–1 minute on, 45 seconds off.  Start at gear 14 (medium-medium/heavy), add one gear each round

Small hill to finish it off

Cool Down

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.