60min15secsprint

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bicycle interval spin class

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60min15secsprint

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

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