*This profile courtesy of Jennifer Sage, Master Spinning Instructor*
We'll be climbing a hill of various incline at various cadences. Each of the songs has a beat that we will be matching with our cadence, and we'll be staying at that cadence for the entire song, even as the hill increases gradually throughout. The goals of this ride will be to develop both muscular strength and muscular endurance. Each song increases in BPM from around 60BPM to about 80BPM and then back down. The final song is the steepest part of the hill and is just below 60BPM - a seriously slow but realistic hill.
Most of this will be done seated, but there will be periods of saddle relief. Like last weeks profile this will not only test your physical limits but more so your mental strength. So the question is...have you GOT STRENGTH?!
Warm up
Warm up extension. Gradual and progressive increases in resistance starting the climb.
A 65BPM climb. Progressive resistance increases.
Slight increase in cadence to 67BPM. Ends with 40 seconds of a standing climb.
Take the resistance down for a short recovery before starting another climb at 71BPM on a moderate hill. Seated for 3 minutes, standing towards the end.
Remove the hill, for a moderate climb again. Some standing climbs are thrown in here.
A short seated climb for 2 minutes then into a hard standing climb! Highest intensity of the class!
Take it down to a mild hill. First minute is recovery. Staying seated for about 5 mintues increasing resistance, standing at the end.
The hill has got steeper! Slow the cadence down.
Final climb. Slow cadence down to just below 60BPM. Increases every 2 minutes with a couple of standing segments towards the end.
Cool down and stretch.
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