Program bias: Spin/Bike Coniditioning

– Spin Bike Program

Program duration: Varies depending on workout chosen.

Program frequency: Can be done everyday however best to alternate between programs for variety.

Program Level of Intensity: The harder you work the harder it becomes! It is up to you to push yourself to the level you want to take out of this workout. All programs below can be difficult if you put the effort in.

*Always warm up, cool down and stretch with every program. It is assumed you will be warm starting this program and will undertaking a relevant cool down and stretch post workout to assist recovery.

**This program can be done as a group session (spin class) or individual session. It is up to you to cue your music in time with the program or you may want to use portions of the program so it coinsides with your music choices. Alternativley this could be a session you do not cue to music and follow a program instead.

Click on the link below to learn how to best set up your spin bike for you.

 

 

Program 1

4 minutes easy pace with flat road resistance

6×30 sec sprint – 30 sec recovery between sets

12×15 sec sprint – 15sec recovery between sets

6×30 sec sprint – 30 sec recovery between sets

Program 2

4 minutes easy pace with flat road resistance

10 sec sprint – 30 sec recovery

20 sec sprint – 30 sec recovery

30 sec sprint – 30 sec recovery 

*Repeat for 20min 

4 minutes easy pace with flat road resistance

Program 3

4 minutes easy pace with flat road resistance

2 x 90 sec sprints – 90 sec recovery

6 x 60 sec sprints – 60 sec recovery

12 x 30 sec sprints – 30 sec recovery

6 x 60 sec sprints – 60 sec recovery

2 x 90 sec sprints – 90 sec recovery

4 minutes easy pace with flat road resistance