Morwa Posted September 20, 2011 Share Any spinning instructors or hubbers who can help me with a good 45 minute spinning class program? Link to comment Share on other sites More sharing options...
El Dodgius Bastardo Posted September 20, 2011 Share http://www.thesufferfest.com/ Link to comment Share on other sites More sharing options...
tunariaan Posted September 20, 2011 Share Camerons on the hub gave me this a few days backIt;s a very hard program, if you can do 4 sets it will be amazing , make sure you keep the kadence upI did this program but only 2 set out of the 4 and it came comes down to about 30 mins To build power try this program on the bike: On a effort scale of 1 to 10 with 1 being sitting on your sofa and 10 being balls out max you want to vomit type stuff do this: Warm Up part one:5 mins - effort starting at 2 rising to 5 by the endWarm up part two:Time trial - 6 mins - effort level 6. Cadence 90-100Rest - 1 min - effort level 4Main Set: Time trial 4 mins - effort level 7. Cadence 90-100. Every minute add 20 to your candence for 10 seconds (effort level 10) then go back to time trial paceClimbing - 2:30mins - effort level 8. Cadence 80 max. Every minute add 20 to your candence for 10 seconds (effort level 10) then go back to normal climbing paceRest - 3 mins - effort level 4Repeat x 4Cool down:5 mins - effort level 4 reducing to 2 by the end Make sure that every time you do this you are going slightly harder than the time before otherwise you'll just platue and never get any better. This is why some way of measuring effort it key. Link to comment Share on other sites More sharing options...
Renier82 Posted September 20, 2011 Share do a search for my previous posts, i shared a link to spinning workout programs , 101 cycling workouts etc. Link to comment Share on other sites More sharing options...
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