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5 Stations with 5 Minute Hill - 60 Min (1236)
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This is a tough one! Each 'station' is 9 minutes. 5 Stations each 4 mintues with a 5 minute hill at the end. It is easy to go over the 60 minutes on this one, so if you take longer recoveries just take out the first 3 small hills before the stations start, or take the hills down to 4 minutes instead of 5.
It is killer because you do a little bit of everything. Happy Spinning!
| 5 min.---Warm-up/Stretch Arms |
| 3 min. low hill |
| 2 min. med hill |
| 1 min. high hill |
| Station #1: Goal: SPEED (90-120 RPMs) |
| 4 min. Alternating seated/standing Power 30s |
| (Power 30s: push 30 sec/jog 30 sec) |
| 5 min. Med hill (above natural cadence - 6 or 7 Res.) |
| 1-2 min. recovery |
| Station #2: Goal: STRENGTH (60-80 RPMs) |
| 1 min. seated climb (7 Res) |
| 2 min. standing climb (7-8 Res) |
| 1 min. seated climb (7 Res) |
| 5 min. med hill (above natural cadence - 6 or 7 Res.) |
| 1-2 min. recovery |
| Station #3: Goal: ENDURANCE (80-90 RPMs) |
| 3 min.seated med hill (6-7 Res) |
| 1 min. natural cadence |
| 5 min. med hill (above natural cadence - 6 or 7 Res.) |
| 1-2 min. recovery |
| Station #4: Goal: STRENGTH (70-85 RPMs) |
| 2 min. seated climb power 15s (15 sec each: push/jog) |
| 2 min. standing climb power 15s |
| 5 min. med hill (above natural cadence - 6 or 7 Res.) |
| 1-2 min. recovery |
| Station #5: Goal: SPEED (90-120) |
| seated sprint 30 on 30 off |
| 5 min. med hill (above natural cadence - 6 or 7 Res.) |
1-2 min. recovery
COOL DOWN/Stretch
Submitted by Kristi H from Lincoln, NE on 1/19/10