spin intervals

Now that it’s getting cold and dark early I’m really enjoying my regular Monday night spin class.  Before the time change, it was sort of just a bummer to be inside riding a stationary bike instead of outside riding a real bike, but the gym is where the childcare is easily accessible!  

Here’s my favorite short but painful drill.  If you’re bored with your own indoor spin or want to spice up that 10 minute climb the instructor encourages you through while wandering around the room, try these intervals with medium weight on the wheel:

15-30 second climb in 2nd position (basically standing up straight) but don’t bounce- isolating quads, hamstrings and glutes

15-30 second seated sprint

30 second recovery, either seated or climbing in 3rd position (butt over saddle) 

 

 

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