Hello,
I'm on a racing team, we do team spin classes once a week for 12 weeks. I have all of the workouts but it would not be appropriate to share this material with the world. I hope you understand. But! I will share some of my favorite things from our workouts.
Everything we do on the trainers is intervals. Here are some of my favorite interval sets:
Great Warmups
(5:00 Warmup in 39x19)
:30 Seated - 90 rpms
:30 Standing - 85 rpms
x5
OR
(10:00 Warmup)
2:00 in 39x21 - 90 rpms
2:00 in 39x19 - 90 rpms
2:00 in 39x17 - 90 rpms
2:00 in 39x19 - 90 rpms
2:00 in 39x17 - 90 rpms
Example Intervals
(15:00 Leg Speed Interval)
:30 in 39x19 - 90 rpms
:30 in 39x19 - 100 rpms
:30 in 39x19 - 110 rpms
:30 in 39x19 - 100 rpms
:30 in 53x19 - Standing - 85 rpms
:30 Recovery Spin
x5
OR
(9:00 Isolated Leg Drills)
:45 Isolated Leg - Left Leg - 85-90 rpms
:15 Spin Both Legs
:45 Isolated Leg - Right Leg - 85-90 rpms
:15 Spin Both Legs
1:00 Recovery Spin
x3
OR
(9:00 Muscular Endurance Interval)
:20 in 53x15 - 60 rpms
:40 in 39x17 - 90 rpms
:30 in 53x15 - 60 rpms
:30 in 39x17 - 90 rpms
:40 in 53x15 - 60 rpms
:20 in 39x17 - 90 rpms
x3