Get your sweat on with this demanding 45 minute indoor cycling class! Ride with me through the spin workout rhythm of Tabata training and increasing resistance climbs!
Difficulty Level: Advanced
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Here is the full workout:
Warm-up: 5 minutes
3 x Circuit:
4 x 20s On/10s Off (Tabata)
30s Rest
60s Increasing Resistance Climb
60s Tempo*
4 x 20s On/10s Off (Tabata)
30s Seated Climb
60s Tempo*
4 x 20s On/10s Off (Tabata)
45s Rest
45s Increasing Resistance Climb
*Tempo length decreases by 15s each circuit
**Circuit rest is 1 minute
Cool-down: 4 minutes
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DOWNLOAD YOUR FREE 8-WEEK SPIN PROGRAM FOR BEGINNERS HERE:
[ Ссылка ]
*All thumbnails in this document are clickable links!

This program is intended to guide you through my ever-growing library of spin classes so that you can gradually build your strength, speed, and endurance on the bike!

Starting with two indoor cycling workouts weekly, and progressing to three by the end of the eight weeks, this program will give you the stamina and confidence to tackle the more advanced and longer duration classes you never thought possible!
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Other Helpful Videos:
SPIN BIKE BUYER'S GUIDE: [ Ссылка ]
PROPER SPIN BIKE SET UP: [ Ссылка ]
POST-WORKOUT GUIDED STRETCH: [ Ссылка ]
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DISCLAIMER:
Kirsten Allen and Dietitian Illustrated strongly recommend that you consult with your physician before beginning any exercise program. You should be in good physical condition and be able to participate in the exercise.

You should understand that when participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge Kirsten Allen and Dietitian Illustrated from any and all claims or causes of action, known or unknown, arising out of Kirsten Allen's and Dietitian Illustrated's negligence.

Happy Sweating!
Kirsten Allen

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