Hi There! Here is this week’s Thursday spin class….Hope to see you there!

20 Minute Warm Up

10 Minute Progression from LE to AT1

5 Minute ME

2x 15 Minutes Interval – In each 15 Minute interval, rotate each 5 minutes through the following: 3 Minutes ME and 2 Minutes AT1.

High Cadence Spin

One Legged Drills

Cool Down
************
Key to Terminology:

LE (Long Endurance) Effort – 70-75% Max HR or a 3-4 Perceived Exertion on a Scale from 1-10

ME (Medium Endurance) Effort – 80-85% Max HR or a 5 Perceived Exertion on a Scale from 1-10

FE (Fast Endurance) Effort – Sub-threshold work, a 6-7 Perceived Exertion on a Scale from 1-10

AT1 (Anaerobic Threshold) Effort 88-91% Max HR or a 7-8 Perceived Exertion on a Scale from 1-10

AT2 (Anaerobic Threshold) Effort 90-95% Max HR or a 8 Perceived Exertion on a Scale from 1-10

Advertisement