Get ready for some jumps from position 2 to position 1 (seated.) Remember to try and focus on your cadence. After 1/2 way take it up to standing, position 2. For the recovery, find your flat road and let your heart rate come down for about 2:50 seconds. Take this song as 1/2 recovery and 1/2 working song with jumps.

Start at a level 6 and increase resistance twice ending the song at a level 8. Make sure your hips are pushed back over the saddle so you can feel the saddle underneath your butt.

A wonderfully fun standing climb (position 3).

Stand in position 3 during the chorus then sit it back down. Start at a level 5 (start of your hill) and increase resistance 3 times ending the song at a level 8.

Take this song as a seated and standing climb.

Repeat 10sec on/40sec off for the entire song. Back off to 60% effort level for 40 seconds.

One Block: Increase cadence to around 90% effort level for 10 seconds.

Some warm up sprints to get your blood moving.

Get yourself on a nice flat road (level 3-4)Ģ. On this ride, I encouraged my students to slow down their breath after short bursts of sprints by breathing slower and deeper in an attempt to lower the heart rate faster allowing time to properly prepare for the next sprint. One principle I have learned is that your breath controls your heart rate (among other factors.) But if you can slow down your breath you can slow down your heart rate. I use the same principles I have found in yoga and apply those principles to my spin classes. I recently just posted an article on the importance of connecting your breath to movement using yoga.

It’s 45 min long total and features hills, sprints and jumps! To understand how I teach my classes check out my first playlist. It is a combination of my new songs + my old playlists. So 15min before my class I created this playlist. I tried downloading new songs to my computer but only half of them worked. All righty…This weeks spin playlist was made on the fly (wheel :)).

Warm up songs spin class