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Favourite interval workout(7 posts)

Favourite interval workoutPODIUMBOUNDdotCA
Oct 15, 2002 12:16 PM
I'm thinking of interval workouts for my spin classes and I was just wondering what peoples favourite (preferably shorter) interval workouts are. It doesn't matter what energy system they work.

re: Favourite interval workoutJon Billheimer
Oct 15, 2002 12:30 PM

How about ladders? 30 secs. to 1 min. ea. gear up and down the cassette, high cadence! It's currently one of my favourites, simply because it's (for me) new and different. And because coming back down from the 53 x 12 with no rest hurts like it must be doing some good. Right?
re: Favourite interval workoutscary slow
Oct 15, 2002 12:53 PM
Can you elaborate a little on "ladders". Sounds like an interesting one. I am little confused, do you do one interval in a single gear, rest, change gears and then another interval? Or do you switch up and down the stack in one interval?
re: Favourite interval workoutJon Billheimer
Oct 15, 2002 1:10 PM
This is a favourite roller workout of some trackies. A local track coach, in fact, suggested it to me. You preselect time spent in each gear, for instance 30 secs. Starting, say, in your 53 x 23 at a preselected cadence of, for instance, 105 rpm, you spin for 30 secs, then, without rest, proceed @ 105 rpm for 30 secs in each gear all the way through to your 12, then without pause repeat the process going back down. Coming back down you'll find yourself staring at your computer, trying to advance the time by telekinesis!! This workout develops footspeed, lactate tolerance, and aerobic power if done properly.

Last week I did five ladders, starting in my 39-tooth front ring, 30 secs @ 110 rpm, 5 min recovery; then 53-tooth front ring, 30 secs @ 105 rpm, 5 min recovery; 1 min. @ 100 rpm, 5 min. recovery; repeat 30 secs @ 105 rpm; finish in the 39-tooth front ring with 30 secs @ 110 rpm. I'm told that as you get stronger you can increase cadence and or interval times. Try it. You'll like it!
re: Favourite interval workoutMatt Britter
Oct 15, 2002 1:15 PM
One of my favorite for spin class is the out of the seat, high RPM, low resistance, and alternating left/right hands off the handle bars.
Nice thigh burn!!
Is spinning class for cyclist?Qubeley
Oct 15, 2002 6:35 PM
I've asked people about the spinning class, and was told that's only for people who don't ride bike, or like in the winter, can't go out, I ride through out the winter anyway.
Is there any benefit of taking spinning class?
I've seen pictures of spinning class with a bunch of fat and ugly ladies, unless I can improve my riding signifcantly, going to a spinning class seem quite dreadful to me..
Is spinning class for cyclist?scary slow
Oct 16, 2002 4:45 AM
Don't be fooled into thinking that, because you are cyclist, spin classes will be easy. I walked into my first one thinking, you've got to be kidding me this will be a breeze...wrong! The thing about spinning is you can make it painfully hard or easy...its all up to you. They are a great workout!