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Fall Spinning Workout: Race Simulation

Wednesday, September 24th, 2008

Now that I’ve been an a real bona-fide spinning instructor for a year not, and have leeched a few killer workout mixes from Bree Wee, I feel like I’ve finally gotten a whole lot more comfortable making my own workouts. I have even been having a lot of fun making new ones.

With a little help with from my twitter friends for some new songs, here is my latest workout that I designed. It is a “race simulation” workout, so it has an extra long and easy warmup, but then a kick-ass 40 minute pain fest, staying above about 80% of your max for the the majority of the workout.

I tested it out on my class tonight and it seemed to go over pretty well. I saw a lot of pain in some faces.

At the end of the warmup I even had the class stop pedaling, the only time ever durring a spin class, to burst  out of the “gate” to give it more of a race feel, which was pretty fun.

Enjoy!

Warmup
Smashing Pumpkins – Cupid De Lock               Easy Spin – Warmup – 60%
After the Fire – Der Mommissar                        4x :30 sprint @ 75% with :30 rest  1:00 soft pedal
Race Start
Muse – Map of the Problematique                     2x :60 @ 85% w/ :60 rest
Red Hot Chili Peppers – Hard to concentrate     4 x (:30 seated climb – :30 standing climb)
Foo FIghters – Breakout                                    3x (:15 rest :45 sprint) @ 80%
Speed Up                                                          3x (:30 rest :30 sprint) @ 90%
Jimmy Eat World – Bleed American                    :60 standing climb :60 rest :60 standing climb
Britney Spears – Break the Ice                            3 x (:30 easy, :30 medium :30 hard)
Third Eye Blind – Tattoo of the Sun                   1:30 flat – :60 running – 1:30 flat
Imogen Heap – Whatever                                  1:30 sprint – :45 rest – 1:30 sprint
Finger Eleven – Paralyzer                                  climb – :30 sit – 1:00 stand – :30 sit – 1:30 stand
Black Eyed Peas – Anxiety                                :60 sprint – :30 rest 1:30 sprint
Arcade Fire – Keep the car running                   5 x :20 sprints all out – :20 rest
Race End
Cool Down
John Mayer – Gravity                                        3x (:30 sprint @ 75% – :60 rest)
The one that you love                                     Cool Down
Incubus – Aqueous Transmission                      Stretch – Clean Up

Category : Cycling, Spinning, Triathlon

Tags: spinning instructor, spinning workout

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