man it was brutal.
We were at the end of a 6 week strength training cycle so he always pushes us.
Started with a spin up. Its a progressive ladder spin starting from 78 rpms progressing to 140 + for 20 minutes. Then the body of the work out started. Rotating between 108 sitting cadence spin at 53/16 (Im more like 53/20-22 sometimes 25) to standing at 96 rpms at 53/16 (I was in that gear but not that cadence) for two minutes. Then start back at 96 rpms and drop to a 14 repeat and drop to 12 start the cycle back over and maintain for one minute at each gear and rpm and top it off with another spin up (like the one we started with) to flush the acid out. Man that was a tough class.
i'm doing two classes a week right now
We were at the end of a 6 week strength training cycle so he always pushes us.
Started with a spin up. Its a progressive ladder spin starting from 78 rpms progressing to 140 + for 20 minutes. Then the body of the work out started. Rotating between 108 sitting cadence spin at 53/16 (Im more like 53/20-22 sometimes 25) to standing at 96 rpms at 53/16 (I was in that gear but not that cadence) for two minutes. Then start back at 96 rpms and drop to a 14 repeat and drop to 12 start the cycle back over and maintain for one minute at each gear and rpm and top it off with another spin up (like the one we started with) to flush the acid out. Man that was a tough class.
i'm doing two classes a week right now
