as a coach i also work with a lot of time-crunched athletes who look to indoor cycling to maximize the impact and effectiveness they can get in 60 minutes. if you’re training 5-6 times a week, you could do three of these harder interval sessions per week, just remember to allow for adequate recovery between sessions and adjust the intensity of your endurance and/or group rides to make sure your total weekly workload is appropriate for making progress. the cts field test is two 8-minute time trials separated by 10 minutes of easy spinning recovery, and you should input the higher of the two average power values you record during the test. overunder intervals are a lactate threshold workout that features surges or accelerations to mimic the real-world demands of taking pulls in a paceline or breakaway, and it’s as an indoor workout the changing intensities make it more engaging. with a cooldown this will push the workout to 68 minutes. that may seem counterintuitive to indoor training in the winter, but when you’re short on training time high-intensity intervals are a good way to achieve a training stimulus.
use the first 15 seconds of each effort to ramp up your cadence and power to the maximum intensity you can hold for the remainder of the interval. you’re going to accelerate for 30 seconds, let the gear spin down as you pedal lightly for 30 seconds, and then accelerate again. to increase specificity for racers, remember to do some or all of these accelerations in the drops. and remember that for short workouts like these you won’t need to consume calories on the bike, but you should consume at least one bottle of fluid. ed, the 8×2 or 4×2 simply means that you would pedal at the intensity chosen for 2 minutes, then recovery spin for 2 minutes, pedal at your chosen intensity for 2 minutes repeating this cycle 8 times or 4 times depending on which way you chose to do the intervals, 8 times with rest between or 2 times with 4 intervals. thanks thanks for this jim, the ou workout looks like an extended version of climbing speed -would make a great video, just wondering if you guys at cts are planning to release any new titles in the near future – a 2*20 would be great too ????
workout routines and playlists for group fitness (or group x) instructors. ideas to make lesson planning for fitness you’ll torch up to 600 calories an hour when you grind through this workout. minutes, what to do, rpe. 0-10, warm cycling workout #1. 3×9 minute overunder intervals, 4min easy spinning between intervals. overunder intervals are a, 1 hour spin workout, 1 hour spin workout, 60 minute indoor cycling workout, 45 minute spin workout, 50 minute spin workout.
emily bates • 2 years ago. using fitness products with your workout routine can help in maximizing the when creating a spin class profile as instructors or solo trainer fans more often than not our training consists of riding in these 4 indoor spin workouts will help improve your 3 tips to get the most out of spin class “they’re also great routines to burn calories and fat and increase your 60-second push at maximum effort; 5-minute cooldown., 60 minute spin class routine with music, 30 minute spin workout, best youtube spin class, 20 minute indoor cycling workout
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