Spinning Class – Camp Williams Profile

Last Saturday I went on a great ride with a group from Union Park area down to Camp Williams. I had to turn around at that point while the group continued on. I took the first half of that ride and turned it into a great Spinning class profile which was approximately 18 miles.

  • 7 minute warm-up
  • 20 minute steady-state endurance interval with high cadence ranging 85-105 RPMs
  • 3 minute recovery
  • 3 minute climb with 1 minute of the saddle with a heavy gear
  • 7 minute steady-state interval with 2 sets of single leg focus @ 30 seconds per leg
  • 10 minute steady climbing
  • 3 minute intense climbing with. All out sprint for last 30 seconds
  • 5 minute Cool-down and stretch

Here’s the playlist

http://grooveshark.com/playlist/Spinning+2+6+12/67004944

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s