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What’s better than one Tabata?

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FOUR Tabatas!

I feel like I get into such a rut with my profiles. WILL THE CLASS NOTICE WE DID THIS SETUP 6 WEEKS AGO?

Here is one of my newest profiles. Not one, but 4 tabatas balanced out by hills/recovery. As always, a tabata is 20 seconds all out effort, 10 second recovery x 8. The tabatas were all a bit different, incorporating ladders, mixing up standing/seated, etc. I teach on Keiser M3s, so the gears are just a suggestion. There are not a lot of formal recoveries in this list, so encourage riders to take some extra time jumping in on the hills and to listen to his or her body.

This profile is solid. It is easy to lead a group through, because it repeats the themes so evenly and people know what to expect. It was a great workout (my legs were trashed after I did a test run on it)—but do I love this one? Nah—or, at least, I love it once every 9 weeks or so.

Any feedback is always welcome!

  • Warm up
    Jump Around House of Pain
    Gangham Style PSY
  • Stand and Run, increasing every 30 seconds
    Bad Romance Lady Gaga
  • Seated climb, burst of speed on chorus
    Harder to Breathe Maroon 5
  • Tabata 1—Seated or standing (rider’s choice!), moderate to heavy gear (14 – 16)
    Take Me to Church (144 BPM Workout Remix) Karma
  • Hill—2 songs long, increase gear gradually keeping RPMs above 60
    Sail AWOLNATION
    My Songs Know What You Did In The Dark Fall Out Boy
  • Tabata 2—Alternate seated and standing, moderate to heavy gear (14 – 16)
    Want to Want Me (Workout Mix) Dynamix Music
  • Hill—2 songs, moderate gear and fast legs
    You Give Love A Bad Name Bon Jovi
    Hard (feat. Jezzy) Rhianna
  • Flat Road/Active Recovery
    You Make Me Feel (feat. Sabi) Cobra Starship
  • Tabata 3—Start at Medium gear (12/13), increase 1 gear every other round
    Shut up and Dance (Workout Mix) Dynamix Music
  • Small, quick hill
    Team Lorde
  • Tabata 4—Start with gear at 16, drop one gear every other round
    Rock that Body Black Eyed Peas
  • Recover
    Someday, Someway Marshal Crenshaw
  • Cool Down
    Marvin Gaye (feat. Meghan Trainor) Charlie Puthchristine-lahti-actress-quote-my-hearts-in-really-great-shape-thanks

Have a SPINTACULAR 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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