This structured climbing class will involve progressing through 4 phases of a climb, gradually increasing in length and then decreasing in a pyramid fashion. In total there are 9 sets, each consisting of 4 phases. For each set, the duration of each phase will increase by 30 seconds (except phase 4 which always remains 30 seconds) up to 2 minutes 30 seconds. Then you will descend back down all the way to 30 seconds phases in the final set. There is no 'recvoery' periods although each phase 1 allows for the heart rate to lower sufficiently for the next set.
Phase 1: Seated climb. Find a resistance that brings intensity to 10-15 beats below threshold (zone 3) at a cadence of 65-75rpm.
Phase 2: Seated climb contunues, but this time we add enough resistance to feel the hill get steeper - heart rate increase by a few beats.
Phase 3: Add enough resistance so you need to stand up for the climb. HR increases slightly again to just below threshold.
Phase 4: This phase is always 30 seconds. Whilest standing we will add even more resistance and push for 30 seconds. You should reach threshold and some will go over!
Uncertain Smile - The The: Sets 1 and 2Bloodsport - Sneaker Pimps: Set 3Headlock (Treasure Fingers' Vocoder Workout) - Esser: Set 4Heavy Fuel - Dire Straits: Set 5, phases 1 and 2My Little Japanese Cigarette Case - Spoon: Set 5, phases 3 and 4Even Better Than the Real Thing (Perfecto Remix) - U2: Set 6Ooh Baby - Groove Armada: Set 7Reign - UNKLE: Sets 8 and 9Acoustic Alchemy (Greenday - Good Riddance vs 7 other songs) - Norwegian Recycling: Cool down
my first spinning class and i loved it, brilliant profile and instructor - he was very motivational, helpful and encouraging
ReplyDeleteThanks Liz for the lovely comment :) Im glad you enjoyed your first spinning class - you worked really hard and overcame a huge challenge. I hope you keep to it 'cos you've got alot of potential to become a spinning great! Keep up the hard work and hope to see you again.
ReplyDeleteI often do spinning classes, but this class was very different compared to the other ones. I really enjoyed a hardcore workout with a very motivating instructor. I would definitely attend thiss class again!! thank you for your help and support!! :)
ReplyDeleteThis morning's class really woke me up and put me in a great mood for the rest of the day! It was great to know from the start what the aims were for the session and thanks to the energy of the instructor, the time flew by and I was able to satisfactorily push myself throughout the workout, improving my technique and style as well!
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