Spin Playlist 4/13/17


Hope you all enjoy this profile! I have to say that it is pretty on point. It has some Russian steps, tabata and just a plan old interval. I used a continuous mix from steady130 which was awesome! Hope you in enjoy! 

Warm-Up: 2:00 min

Stage One (Sprint to Standing Climb) (12 min)

• 15 sec on @ 5/6 100-110 RPM

• 45 sec off @ 5/6 65-70 RPM (hand position 3)

• 30 sec on @ 6/7 90-100 RPM

• 30 sec off @ 6/7 65-70 RPM (hand position 3)

• 45 sec on @ 7/8 80-90 RPM

• 15 sec off @ 7/8 65-70 RPM (hand position 3)

• 30 sec on @ 8/9 80-70 RPM

• 30 sec off @8/9 65-70 RPM (hand position 3)

• 15 sec on @7/8 80-90 RPM

• 45 sec off @ 7/8 65-70 RPM (hand position 3)

• 30 sec on @ 6/7 90-100 RPM

• 30 sec off @ 6/7 65-70 RPM (hand position 3)

• 45 sec on @ 6/7 90-100 RPM

• 15 sec off @ 6/7 65-70 RPM (hand position 3)

• 60 sec on @ 5/6 100-110 RPM

• 60 sec off @ 5/6 65-70 RPM (hand position 3)

Seated Flat for 2 min

Stage 2 Tabata Standing Sprints up a Hill

1:00 min gear find

• Tabata 1 20 sec in hand 3 @ 5/6 intensity level

• Rest 10 sec

• Tabata 2 20 sec in hand 3 @ 5/6 intensity level

• Rest 10 sec

• Tabata 3 20 sec in hand 3 @ add gear

• Rest 10 sec

 

• Tabata 4 20 sec in hand 3 @ tabata 3 gear

• Rest 10 sec

• Tabata 5 20 sec in hand 3 @ add gear

• Rest 10 sec

• Tabata 6 20 sec in hand 3

• Rest 10 sec

• Tabata 7 20 sec in hand 3 @ add gear

• Rest 10 sec

• Tabata 8 20 sec in hand 3

2:00 min seated climb

Stage 3 (Standing Climb to 4 Count Jumps) (12 min)

• 15 sec on @ 5/6 100-110 RPM (4 count jumps in/out of the saddle)

• 45 sec off @ 5/6 65-70 RPM (hand position 3)

• 30 sec on @ 6/7 90-100 RPM (4 count reserve jumps)

• 30 sec off @ 6/7 65-70 RPM (seated flat)

• 45 sec on @ 7/8 80-90 RPM (4 count jumps in/out of the saddle)

• 15 sec off @ 7/8 65-70 RPM (hand position 3)

• 30 sec on @ 8/9 80-70 RPM (4 count reserve jumps)

• 30 sec off @8/9 65-70 RPM (seated flat)

• 15 sec on @7/8 80-90 RPM (4 count jumps in/out of the saddle)

• 45 sec off @ 7/8 65-70 RPM (hand position 3)

• 30 sec on @ 6/7 90-100 RPM (4 count reserve jumps)

• 30 sec off @ 6/7 65-70 RPM (seated flat)

• 45 sec on @ 6/7 90-100 RPM (4 count jump in/out of the saddle)

• 15 sec off @ 6/7 65-70 RPM (hand position 3)

• 60 sec on @ 5/6 100-110 RPM (4 count reverse jumps)

• 60 sec off @ 5/6 65-70 RPM (seated flat)

Seated Flat 45 sec

Standing climb 1:15 sec

Stage 4 Tabata Seated Sprints

30 sec standing climb

30 sec seated flat

• Tabata 1 20 sec @ 5/6 intensity level

• Rest 10 sec

• Tabata 2 20 sec @ 5/6 intensity level

• Rest 10 sec

• Tabata 3 20 sec @ add gear

• Rest 10 sec

• Tabata 4 20 sec @ tabata 3 gear

• Rest 10 sec

• Tabata 5 20 sec @ add gear

• Rest 10 sec

• Tabata 6 20 sec

• Rest 10 sec

• Tabata 7 20 sec 3 @ add gear

• Rest 10 sec

• Tabata 8 20 sec

2:00 min standing climb

Stage 5 Intervals In/out of the saddle

• 60 sec Standing Climb (5/6)

• 20 sec flat (take a gear off)

• 60 sec Standing Climb (add 2 gears)

• 20 sec flat (take 2 gears off)

• 60 sec Standing Climb (add 3 gears)

• 20 sec flat (take 2 gears off)

• 60 sec Standing (add 4 gears)

• 20 sec flat (take 3 gear off)

• 60 sec Standing (add 5 gears)

• 20 sec flat (take 4 gear off)

• 60 sec Standing add 6 gears

• 20 sec flat (take 4 gears off)

Cooldown

 Here is the link to the mix I used from steadymixes! http://www.steadymixes.com/130apr17/

#nowplaying 130 For 60, April 2017 by Steady130 via the @audiomack app

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