Spin class has stepped up another level
Most of my class profiles are what I would consider
A nice balance of routines, hills, sprints, flat road efforts
And the occasional jump
However, last week I was inspired to try specificity
Doing cadence drills
Which is best done using Spin bikes
With cadence monitors
Warming up at 105 rpm’s
Without going over
If you find yourself going over 105 rpm’s
Add resistance to the flywheel
To maintain 105 rpm
Hold this for a while
Increase resistance until you are
Turning 90 rpm
Without going over
If you find yourself going over 90 rpm’s
Add resistance to the flywheel
To maintain 90 rpm
Hold this for a while
Without touching resistance
Increase your rpm’s until you’re turning
105 rpm’s
Hold this for a while
Slow down your cadence until
You’re turning 80 rpm’s
Without going over
If you find yourself going over 80 rpm’s
Add resistance to the flywheel
To maintain 80 rpm
Hold this for a while
Increase resistance until you are
Turning 70 rpm
Without going over
If you find yourself going over 70 rpm’s
Add resistance to the flywheel
To maintain 70 rpm
Hold this for a while
Increase resistance until you are
Turning 60 rpm
Without going over
If you find yourself going over 60 rpm’s
Add resistance to the flywheel
To maintain 60 rpm
Hold this for a while
Without touching resistance
Increase your rpm’s until you’re turning
85 rpm’s
Hold this for a while
Cooling down, find a cadence of 105 rpm’s
Without going over
If you find yourself going over 105 rpm’s
Add resistance to the flywheel
To maintain 105 rpm
Hold this for a while
Recover
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Comments
2 comments:
I would LOVE to have the little spinning monitors, how great to be able to get them specifically where you want them without having to have them count their strokes. Haha.
Sounds like a great workout too!!
Even with the monitors they aren't always where I want them though, so don't feel bad!
Thanks for the comment, and I love reading your comments on the Spinning.com instructors page.
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