"Rolling Hills" Spin Workout

I miss spin class.

The compromise? Create my own 45 minute spin workout!

The concept of this workout is to repeat the same hill, which has 4 levels, 3 times. Sound boring? It’s not! The idea is that once you finish all 4 levels of the first hill, you are familiar with the routine so that you can repeat it 2 (plus or minus) times, so that each time you can improve and push yourself a little harder.

“Rolling Hills” Spin Workout
Level 1: Sprints
Resistance: Medium
What to do: Pick a song with a fast, upbeat chorus, and when it comes on, SPRINT! Back off when the chorus is over
Resistance: Medium (6 out of 10)
Make sure you have enough resistance so that you aren’t bouncing around, but not too much that you can’t speed your legs up
Good Song Choices: “I Do Not Hookup” by Kelly Clarkson, “Need You” by Travie McCoy

Level 2: Jumps
What to do: Choose an upbeat song, and alternate between the saddle and standing position every 4 counts, and every 2 counts if the song has parts that are even faster
Resistance: Medium/Hard (7/10)
Good Song Choices: “Shots” by LMFAO, “Move, Shake, Drop” by DJ Laz

Level 3: Heavy Climb in and out of the saddle
What to do: Pick a song with a slower verus and faster chorus. Stay in a heavy seated climb during the versus and during the chorus, stand for a standing climb
Resistance: Heavy (8/10)
Make sure you have a heavy tension on this part, it will NOT be easy and your thighs will be burning (in the best possible way!)
Good Song Choices: “Waiting on a Woman” by Brad Paisey, “Spin” by Lifehouse

Level 4: Heavy Standing Climb
What to do: Pick a slow song and climb out of the saddle for the entire thing
Resistance: HEAVY (9/10)
Good Song Choices: “Syndicate” by The Fray, “Halo” by Beyonce

You can repeat the hill as many times as you would like, each one takes about 15 minutes, depending on the length of the songs you choose.

To really get the most out of your spin workout, pick a song that has a beat that you have to “chase”. The beat should be just slightly faster than you are comfortable peddling, so that to keep up with it you have to push yourself a little more. Go sweat!


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