Spin Playlist 3/23/17 Tabata Time! Let’s Go 


Warm-up 2:00 min

Tabata One (20 sec on 10 sec off) Seated sprint 

  1. 5/6 intensity level @ 110-100 RPM 
  2. Repeat tabata 1 
  3. Add a gear @ 100-95 RPM 
  4. Repeat tabata 3 
  5. Add a gear @ 95-90 RPM
  6. Repeat tabata 5 
  7. Add a gear @ 90- 85 RPM 
  8. Repeat tabata 7 

Recovery flat at 5/6 for 2:00 min

Tabata Two (45 sec on/ 15 sec off) standing climb in hand position 3 

  1. 5/6 intensity level @ 80-75 RPM
  2. Add a gear @ 75 RPM 
  3. Add a gear @ 70 RPM
  4. Add a gear @ 65 RPM 
  5. Decrease a gear @ 70 RPM 
  6. Decrease a gear @ 75 RPM 

Recovery Flat at 5/6 for 2:00 min

Tabata 3 (30 sec on to 15 sec off) standing sprint

  1. 5/6 intensity standing sprint @ 90-80 RPM 
  2. Repeat tabata 1 
  3. Add a gear standing sprint @ 85-75 RPM
  4. Repeat tabata 3
  5. Add a gear standing sprint @ 75-70 RPM
  6. Repeat tabata 5 
  7. Add a gear standing sprint @ 70-65 RPM
  8. Repeat tabata 7 

Recovery Flat for 2:00 min

Tabata 4 (45 sec on to 15 sec off) seated to standing climb 

  1. 6/7 intensity level @ 80 RPM 
  2. Add a gear @ 75 RPM 
  3. Add a gear @ 70 RPM
  4. Add a gear, stand up into hand position 3  @ 70 RPM 
  5. Add  a gear @ 65 RPM 
  6. Add a gear @ 60 RPM 

Recovery Flat at 2:00 min

Repeat tabata stages 1-4 again! 

Cool Down: 2:00 min 

Here the mix that I used for this ride! 

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