Uploaded on

bicycle interval spin class

bicycle interval spin class

More in: Sports , Technology , Business
  • Full Name Full Name Comment goes here.
    Are you sure you want to
    Your message goes here
    Be the first to comment
No Downloads

Views

Total Views
174
On Slideshare
0
From Embeds
0
Number of Embeds
0

Actions

Shares
Downloads
2
Comments
0
Likes
1

Embeds 0

No embeds

Report content

Flagged as inappropriate Flag as inappropriate
Flag as inappropriate

Select your reason for flagging this presentation as inappropriate.

Cancel
    No notes for slide

Transcript

  • 1. 60 minute – 15 second sprint and surge 10minute warm up begins in a minute
  • 2.
    • Warm Up 1/10 2/10 3/10
    • Warm Up 4/10 -- 100rpm seated surge
    • Warm Up 5/10 -- recovery
    • Warm Up 6/10 -- 30 sec seated surge 100rpm
    • 30 second recovery
    • Warm Up 7/10 -- 15 sec standing sprint
    • 45 second recovery
    • Warm Up 8/10 9/10 10/10
    WARM UP 10 minutes
  • 3.
    • Warm Up 1/10 2/10 3/10
    • Warm Up 4/10 -- 100rpm seated surge
    • Warm Up 5/10 -- recovery
    • Warm Up 6/10 -- 30 sec seated surge 100rpm
    • 30 second recovery
    • Warm Up 7/10 -- 15 sec standing sprint
    • 45 second recovery
    • Warm Up 8/10 9/10 10/10
    WARM UP 10 minutes
  • 4.
    • Warm Up 1/10 2/10 3/10
    • Warm Up 4/10 -- 100rpm seated surge
    • Warm Up 5/10 -- recovery
    • Warm Up 6/10 -- 30 sec seated surge 100rpm
    • 30 second recovery
    • Warm Up 7/10 -- 15 sec standing sprint
    • 45 second recovery
    • Warm Up 8/10 9/10 10/10
    WARM UP 10 minutes
  • 5.
    • Warm Up 1/10 2/10 3/10
    • Warm Up 4/10 -- 100rpm seated surge
    • Warm Up 5/10 -- recovery
    • Warm Up 6/10 -- 30 sec seated surge 100rpm
    • 30 second recovery
    • Warm Up 7/10 -- 15 sec standing sprint
    • 45 second recovery
    • Warm Up 8/10 9/10 10/10
    WARM UP 10 minutes
  • 6.
    • Warm Up 1/10 2/10 3/10
    • Warm Up 4/10 -- 100rpm seated surge
    • Warm Up 5/10 -- recovery
    • Warm Up 6/10 -- 30 sec seated surge 100rpm
    • 30 second recovery
    • Warm Up 7/10 -- 15 sec standing sprint
    • 45 second recovery
    • Warm Up 8/10 9/10 10/10
    WARM UP 10 minutes
  • 7.
    • Warm Up 1/10 2/10 3/10
    • Warm Up 4/10 -- 100rpm seated surge
    • Warm Up 5/10 -- recovery
    • Warm Up 6/10 -- 30 sec seated surge 100rpm
    • 30 second recovery
    • Warm Up 7/10 -- 15 sec standing sprint
    • 45 second recovery
    • Warm Up 8/10 9/10 10/10
    WARM UP 10 minutes
  • 8.
    • Warm Up 1/10 2/10 3/10
    • Warm Up 4/10 -- 100rpm seated surge
    • Warm Up 5/10 -- recovery
    • Warm Up 6/10 -- 30 sec seated surge 100rpm
    • 30 second recovery
    • Warm Up 7/10 -- 15 sec standing sprint
    • 45 second recovery
    • Warm Up 8/10 9/10 10/10
    WARM UP 10 minutes
  • 9.
    • Warm Up 1/10 2/10 3/10
    • Warm Up 4/10 -- 100rpm seated surge
    • Warm Up 5/10 -- recovery
    • Warm Up 6/10 -- 30 sec seated surge 100rpm
    • 30 second recovery
    • Warm Up 7/10 -- 15 sec standing sprint
    • 45 second recovery
    • Warm Up 8/10 9/10 10/10
    WARM UP 10 minutes
  • 10.
    • Warm Up 1/10 2/10 3/10
    • Warm Up 4/10 -- 100rpm seated surge
    • Warm Up 5/10 -- recovery
    • Warm Up 6/10 -- 30 sec seated surge 100rpm
    • 30 second recovery
    • Warm Up 7/10 -- 15 sec standing sprint
    • 45 second recovery
    • Warm Up 8/10 9/10 10/10
    WARM UP 10 minutes
  • 11.
    • Warm Up 1/10 2/10 3/10
    • Warm Up 4/10 -- 100rpm seated surge
    • Warm Up 5/10 -- recovery
    • Warm Up 6/10 -- 30 sec seated surge 100rpm
    • 30 second recovery
    • Warm Up 7/10 -- 15 sec standing sprint
    • 45 second recovery
    • Warm Up 8/10 9/10 10/10
    WARM UP 10 minutes
  • 12.
    • Warm Up 1/10 2/10 3/10
    • Warm Up 4/10 -- 100rpm seated surge
    • Warm Up 5/10 -- recovery
    • Warm Up 6/10 -- 30 sec seated surge 100rpm
    • 30 second recovery
    • Warm Up 7/10 -- 15 sec standing sprint
    • 45 second recovery
    • Warm Up 8/10 9/10 10/10
    WARM UP 10 minutes
  • 13. 4x 15s (1/4)
    • Warm Up 10/10
    • 15 second surge
    • 30 sec high intensity
    • 15 second surge
    • 30 sec high intensity
    • 15 second surge
    • 30 sec high intensity
    • 15 second surge
    • 30 sec high intensity
    • 2 min recovery 1/2 2/2
  • 14. 4x 15s (2/4)
    • 2/2
    • 15 second surge
    • 30 sec high intensity
    • 15 second surge
    • 30 sec high intensity
    • 15 second surge
    • 30 sec high intensity
    • 15 second surge
    • 30 sec high intensity
    • 2 min recovery 1/2 2/2
  • 15. 4x 15s (3/4)
    • 2/2
    • 15 second surge
    • 30 sec high intensity
    • 15 second surge
    • 30 sec high intensity
    • 15 second surge
    • 30 sec high intensity
    • 15 second surge
    • 30 sec high intensity
    • 2 min recovery 1/2 2/2
  • 16. 4x 15s (4/4)
    • 2/2
    • 15 second surge
    • 30 sec high intensity
    • 15 second surge
    • 30 sec high intensity
    • 15 second surge
    • 30 sec high intensity
    • 15 second surge
    • 30 sec high intensity
    • 3 min recovery 1/3 2/3 3/3
  • 17. 10x 15s (1-4)
    • 3/3
    • 15 second standing sprint
    • 1 min recovery
    • 15 second standing sprint
    • 1 min recovery
    • 15 second standing sprint
    • 1 min recovery
    • 15 second standing sprint
    • 1 min recovery
  • 18. 10x 15s (5-8)
    • 1 min recovery
    • 15 second standing sprint
    • 1 min recovery
    • 15 second standing sprint
    • 1 min recovery
    • 15 second standing sprint
    • 1 min recovery
    • 15 second standing sprint
    • 1 min recovery
  • 19. 10x 15s (9-10)
    • 1 min recovery
    • 15 second standing sprint
    • 1 min recover
    • 15 second standing sprint
    • 3 min recovery 1/3 2/3 3/3
  • 20. 4x 15s (1/4)
    • 2/2
    • 15 second sitting surge
    • 15 sec recovery
    • 15 second sitting surge
    • 15 sec recovery
    • 15 second sitting surge
    • 15 sec recovery
    • 15 second sitting surge
    • 15 sec recovery
    • 2 min recovery 1/2 2/2
  • 21. 4x 15s (2/4)
    • 2/2
    • 15 second sitting surge
    • 15 sec recovery
    • 15 second sitting surge
    • 15 sec recovery
    • 15 second sitting surge
    • 15 sec recovery
    • 15 second sitting surge
    • 15 sec recovery
    • 2 min recovery 1/2 2/2
  • 22. 4x 15s (3/4)
    • 2/2
    • 15 second sitting surge
    • 15 sec recovery
    • 15 second sitting surge
    • 15 sec recovery
    • 15 second sitting surge
    • 15 sec recovery
    • 15 second sitting surge
    • 15 sec recovery
    • 2 min recovery 1/2 2/2
  • 23. 4x 15s (4/4)
    • 2/2
    • 15 second sitting surge
    • 15 sec recovery
    • 15 second sitting surge
    • 15 sec recovery
    • 15 second sitting surge
    • 15 sec recovery
    • 15 second sitting surge
    • 15 sec recovery
    • 4 min recovery 1/4 2/4 3/4 4/4
  • 24. Congratulations You are done!!!!!!
  • 25.