I taught my last early morning 6:00am spin class the other morning . . . bittersweet. I love teaching, obviously, or I wouldn’t do it, but honestly, getting up at 5:00am is a bitch. I did enjoy that I only had to do it once a week . . . I don’t think I could have done anymore than that. Hopefully I get another class soon to call my own, but for right now, it’s back to alternating Tuesday’s and Saturday’s and subbing for the occasional vacationer or sickie. Here’s the spin from earlier this week.
SPIN – G
Duration 45 mins
Warm Up
Born Losers – 5:20 – 10 pushups (chest to the bars), 1 min seated, 1 min hover, 1 min stand, repeat
Footloose – 3:41 – very quick tempo, try to stay on the beat! Stand for 30 seconds on the beat every time the chorus comes on.
We Didn’t Start the Fire – 4:30 – slides – slide for duration of chorus. Watch out for the last one! It’s a long one.
When Love Takes Over – 3:05 – sprints, 10s on, 20s off
Candle – 4:00 – climb, increase speed (bursts) for duration of chorus. Add tension after every “burst.”
All You Did Was Save My Life – 3:45 – hover/stand 30s jumps
Life In Technicolor II – 4:00 – standing climb, with running arm(s). Alternate between right and left arm.
Lucky Man – 4:53 – seated to standing climb
Call on Me – 8:03 – yes, I said, 8 minutes and 3 seconds. Endurance sprint! Sprint for 1 minute on, 30 second recovery.
Wipe off the sweat and you’re finished! Remember to cool down and stretch.
These are the bikes we use at my gym. They’re pretty great for the most part. Easy to ride, smooth, and easy to adjust which makes it easy for new comers, and vets alike.
