So, in the first series, participants are sprinting for 30 seconds, tracking their time, then sprinting for 30 seconds in the next two songs and trying to beat their distance.
After the first series is over, start fresh tracking the distance traveled in 45 seconds, and so on. For more suggestions, check out my workout routines and playlists page. If every class is the exact same thing day in and day out, participants will stop enjoying themselves and stop seeing progress.
There are a few easy ways to spice up your spin class routines. So, we start with a climb, increasing resistance from moderate intensity to hard intensity, finishing the song with a 30 second breathless interval. The next song is breathless intervals and periods of recovery for the allotted time, so 30 seconds each in this case. Finally, the series wraps up with an increasing intensity drill.
Every 30 seconds, participants increase intensity, either adding resistance, increasing leg speed, sitting or standing. There are a total of four intervals: moderate, hard, very hard and breathless intensity. The group can recover for the rest of the song and can continue to recover at the start of the first song of the next series, if needed.
I like this spin class routine, because it gives participants a chance to get good at the drills, but it also increases in difficulty as the class goes on. For more spin class routines and music ideas, check out the workout routines and playlist page.
As a fitness instructor, have you ever asked your Group X class to give their all during high-intensity interval training only to watch as they held back in the execution? You tell them to go all out, and while your participants are working really hard, you know they still have a little bit more to give.
When we take group fitness classes, most of us have a tendency to hold back. And, that maximum effort is an uncomfortable feeling that takes a lot of willpower and determination to achieve. But, sometimes we struggle with truly getting breathless by the end of the sprint. This time I tweaked my cues for the intervals. I asked folks to give me their max effort right out of the gate.
The response was amazing — wheels were flying and legs were pumping fast! And, I was blown away with how long participants could hold that maximum level of effort. Just about everyone was able to keep with it for the entire 30 seconds of the first sprint. I think part of the reason this was so successful was because it deviated from the status quo.
And, since members knew they could slow down whenever they wanted, they allowed themselves to tap into that maximum effort mentality. These intervals are more of a special option to be used when riders need fresh motivation. Otherwise, the cue will lose its impact. Also, be careful with how many intervals you do in one class. Try incorporating this interval training mentality in your next spin class. Feel free to tweak the instruction to meet your teaching style. For more tips on what to say to a Group X class to encourage great work, check out the fitness motivation and cueing page.
While we all have our go-to playlists and workouts, members do appreciate when we add an exercise or two to mix it up. There are a lot of different song timers out there. If you decide to give a song timer a try, take some time to listen to the preview before purchasing to make sure the countdown style works for you. For more tips, check out the workout routines and playlists page. Email Address. Thanks for stopping by! Our test store is under construction -- orders will not be fulfilled at this time.
Every 45 seconds, ask participants to increase intensity, either by going faster or adding resistance. Participants will start in moderate intensity, transitioning to hard intensity, then harder, and finally breathless intensity.
Then, participants can recover with the remaining time and heading into the next song, while keeping the resistance on the bike. Song 2: Feet slow just a bit to keep up with the pace of the song. The other day I did a Periscope right before teaching my indoor cycling class on one of my favorite drills to include in my classes.
It sparked the idea for this blog post on building your own indoor cycling workout! The thing about a good spin sesh is that it requires several factors to be on point in order to make it a good workout:.
It has all the bells and whistles. Use what you have! Before I even think about music, I brainstorm what type of class I want to run. Will it be a hilly ride in the mountains? A flat, speedy ride through the desert? A mixed terrain ride? A ride with a slight incline? Mixed bag? What Is the Mind-Muscle Connection? How to Address Winter Skin Conditions.
Jordan Smith. Nordictrack Commercial S22i Studio Cycle. Related Story. We will run a progressive series of drills that ladder up but in sum challenge the endurance energy systems and skill set - so a circuit with few recoveries but intensity is not out of control. Then the Climbing block - a big ass mountain to take us to victory. So in summary:.
Spin classes in my opinion are overly dominated with two extremes. Power on one and HITT up the you know what. You know the class where every song seems to degrade into a tabata light The truth is that both high-intensity interval training and steady-state cardio are effective in their own ways. Now depending on your class length you will only have so much time to get the "endurance effect. But in general it should feel like "Working With Breath over Time - so that you enter the zone where you mind stops wanting to do it but the body certainly can..
This will be about an on a scale of perceived exertion, where 10 is an all-out effort. This is ZONE 4: That is Somewhat Hard to very Hard: our breathing has increased but is not uncontrollably laboured - it is much above normal but not panting. You can talk barely if you must but not desirable anymore You will need to choose an endurance to hard endurance HR zone per your normal heart rate training protocols.
But in general we are staying south of Anaerobic and North of Easy Aerobic. One of the cornerstone workouts every instructor need in their back pocket are SteadyState intervals. These are longer minute "lactate threshold" intervals designed to build sustainable power over longer times. Lactate Thresholds are in simplest terms the highest intensity a fit Rider can maintain for 60 minutes. Any increase in intensity beyond this threshold level requires a reduction in effort because the Rider starts to produce lactic acid more quickly in their systems than they can remove it.
You can talk barely if you must but not desirable anymore.
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