What do you want from a Spin class?

[Veronica]

One drill I like is 30 seconds on / 30 seconds off. The 30 seconds on is broken down in 3 segments of 10 seconds. First 10 seconds at 80%. Second 10 seconds at 90%. And last 10 seconds ALL OUT 100%. Then rest for 30 seconds. When you know you only have to REALLY crank it for 10 seconds you see how fast you can superspin!

yep - I like that drill too. I also like the alternating sitting and standing every ten seconds. I never liked it on a spin bike, but on my road bike in the trainer, it feels more natural.

V.