Here is the playlist I used last week in a few spinning classes I taught. We spent most of the time focused on aerobic base-building but we did jump into some strength building and high intensity intervals.
- Warm-up
- Increased cadence, continuation of warm-up
- Steep, out of saddle, short climb
- Long endurance set
- Intervals
- Full recovery
- 2nd long endurance set
- Fast flat recovery
- Climb, part 1
- Climb, part 2
- Fast descent
- Cool down
Tyler Toone 