Step It Up

Curtesy of Jeniffer Sage, Master Spinning Instructor...

This ride is comprised of three sets of 9 minute intervals. Each 9 minute interval is broken down into three 3 minute segments that will step up in intensity each time peaking at about your threshold level. In between each 9 minute interval there will be a 4 minute recovery period. The objective of this ride is to progressively increase intensity up to the very effective threshold level. You will be asked to focus on percieved exertion at each level so you can get better at pinpointing what different heart rates feel like. There are three intensity levels for each interval - the final level is the ceiling- which will be right around threshold. Level 2 should be 5-7 beats below it, and level 1 5-7 beats below that. At the level of this class you will benefit from a lot of great physiological benefits, with additional fat burning during level 1 and level 2 and anaerobic benefits at level 3.


Sunstroke - Chicane  
Warm up

I Fought The Law - The Clash 

Interval #1

Level 1

Rise - The Grid
Interval #1
Level 2 and 3

Let The Day Begin - The Call
Flat road recovery

Feel Alright - Sean Paul
Interval #2
Level 1

Sunburn - Armin Van Buuren
Interval #2
Level 2 and 3

Radio Belize - Deep Forest
Flat road recovery

Chutney Punch - Frogacult
Interval #3
Level 1, 2 and 3

Go Your Own Way - The Cranberries
Flat road recovery

One - U2
Cool down