Cycle workout 22: Master spin instructor Sudie's unload the hills and playlist

Thanks Instructor Sudie! This may be one we will do down the line!

WU-5 mins

2mins build hill ( work up to level 5-6)

Set 1:

Seated Climb- 4 mins(level 8) 

unload a little hill

Seated Climb-3mins.(level 7)

unload a little hill

Seated Climb-2 mins(level 6)

unload a little hill

Seated Climb- 1 min(level 5)

Fast Flat repeats

5x (30 on 30 off) level 6-8 

1-2 min recovery

Set:2

repeat entire set with a Standing Climb

Set:3

repeat entire set riders choice.  I suggest you choose the position that you like the least!!

Cool Down and feel the beautiful ache in your legs!!

PS:

Make sure you stay on a climb for the entire set. The challenge is to take off resistance but continue to feel a hill underneath your fly wheel.  This class is designed as a strength ride so your Heart Rate should stay in Zone 3( 75-85% MHR) for the entire ride.  

Play list:

Collarbone/Fujiya &Miyagi

Shut Up and Let Me Go/Ting Tings

Sufani/Gaudi

The Winner/Crystal Method

When You Touch Me/Freemasons

We Rock It/Noiseshapers

Snakefood/Safri Duo

Smiling Faces Sometimes/Undisputed Truth

American Way/Crystal Method

The World(Is Going Up in Flames/Charles Bradley

Sunday/Moby