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Some fun cycling drills to try in your next Spin/ Cycle class
By Christina | June 28, 2009
As a Spin instructor since 1999, I am always scouting the web for new ideas to keep my classes fun, fresh and exciting. Here are a few drills for you to try:
30 Second Hill: (this is a short hill if you have ever ridden outside)
* 30 Second seated climb 50%
* 30 Second seated climb 60%
* 30 Second seated climb 70%
* 30 Second standing climb 70%
* 30 Second standing climb 80%
Stay at 80% and hover 30 seconds
Same 80% standing climb 30 seconds
Same 80% hover 30 seconds
30 Second standing climb 70%
30 Second seated climb 70%
30 Second seated climb 60%
30 Second seated climb 50%
2 Minute Challenge:
* 30 Second seated climb 70%
* 15 Second break
* 60 Second seated climb 70%
* 15 Second break
* 90 Second standing climb 70%
* 15 Second break
* 120 Second standing climb 70%
Up and Over:
* 30 Second seated climb 50%
* 15 Second standing climb 70%
* 15 Second standing climb 70% – double time the stroke to get up and over the hill
* 30 Second sprint down 35%
I do three hills with no rest: 50/70/sprint + 60/80/sprint + 70/90/sprint
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