Spin drills that will make you SWEAT.

This blog is called Canadian Girl RUNS, yet you have rarely seen the running action as of late. You are about to enter the magical world of another spin post today, but let me touch on my runs lately. They are short still. They are pain-free still. They are awesome still. I can’t write “ran 15 minutes today” for the 38017413rd time so I am going with what I have been doing a lot more of lately – SPINNING!! I thought I would give you the low-down on some of my favourite spin drills that you could incorporate into your cross training!

Spin class is awesome. It is a heck of a lot less impact than running (I did it with a metatarsal stress fracture!) and it gets your heart rate super high, burns a lot of calories, and engages every single one of your leg muscles. Trust me, if you give it your all in a spin class, you WILL feel it the next day. I base my spin class drills on two things 1) gear and 2) rpm. Gears will be different for everyone, I guide based on effort and relativity, providing a range for participants to reach, and then I provide a target rpm to hit for each interval or set.

Yes, you can put your bike gear on level 6 and cruise for 30 minutes and be done with it, but these drills are a whole lot more fun!!

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1. Pyramid Sprints

Start at a moderate gear (10-13); 90 rpm.

15 seconds @ 110 rpm; 15 seconds rest

30 seconds @ 110 rpm; 15 seconds rest

45 seconds @ 110 rpm; 15 seconds rest

60 seconds @ 110 rpm; 15 seconds rest

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2. Hill Intervals

Moderate/high gear (14-15); standing; <65 rpm.

Add 3 gears; standing climb for 30 seconds; drop 3 gears for 15 seconds

Add 4 gears; standing climb for 30 seconds; drop 4 gears for 15 seconds

Add 5 gears; standing climb for 30 seconds; drop 5 gears for 15 seconds

Add 6 gears; standing climb for 30 seconds; drop 5 gears for 15 seconds

pass-out

3. Layering 

Beginning with 20 seconds of flat road as layer #1, each time we go through the cycle of moves, we add a layer. It gets more and more complex, always beginning with the 20 seconds of flat road, finishing with a final cycle of 6 layers (2 minutes).

20 seconds flat road (gear 10-13); 90 rpm

20 seconds flat road (gear 10-13); 90 rpm + 20 seconds sprint (110 rpm)

20 seconds flat road (gear 10-13; 90 rpm) + 20 seconds sprint (110 rpm) + 20 seconds seated climb (+4 gears; 70 rpm)

20 seconds flat road (gear 10-13; 90 rpm) + 20 seconds sprint (110 rpm) + 20 seconds seated climb (+4 gears; 70 rpm) + 20 seconds standing run (65 rpm)

20 seconds flat road (gear 10-13; 90 rpm) + 20 seconds sprint (110 rpm) + 20 seconds seated climb (+4 gears; 70 rpm) + 20 seconds standing run (65 rpm) + 20 seconds hover (slide into a hover over the seat; 65 rpm)

20 seconds flat road (gear 10-13; 90 rpm) + 20 seconds sprint (110 rpm) + 20 seconds seated climb (+4 gears; 70 rpm) + 20 seconds standing run (65 rpm) + 20 seconds hover (slide into a hover over the seat; 65 rpm) + 20 seconds standing climb (+4 gears; 50 rpm)

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4. Tabata Sprints

Using tabata HIIT style, we spin at a high rpm for 20 seconds, take a 10 second rest, and repeat. Ideally, I try to get at least 6 tabata intervals in during one song but it can vary between 5 and 8.

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5. Up and Down Climb

Starting with a moderate gear (12-14) we begin our climb with a 2 gear increase after about 30 seconds of cruising at our starting gear. After ~30 seconds, we decrease one gear. 20 seconds at -1 and we add another +2 gears for 30 seconds. Two up, one down until we reach the top of our hill (aka until at least one spin participant passes out and/or vomits). 😉

+2 for 30 seconds

-1 for 20 seconds

Repeat, repeat, repeat, repeat, repeat, repeat, re…

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Last night it was a fairly quiet spin class as everyone took an early exit out of town to kick off May long weekend! No matter the number of people we always seems to have a killer spin class! I actually had all of the five drills I just listed in my rotation last night! Favourite song of the night was a remix of Blackstreet’s “No Diggity” by Fare Soldi. Check it out.

I am tired just thinking about those spin drills, they are tough ones but awesome and you really get a workout when you incorporate some intervals in your cycling. I am off to run 15 minutes this morning. #hardcore

Have a great long weekend!

What is your favourite form of cross training?

What is one thing about a spin instructor that you love? (Looking for tips to improve or for some new drills! :D)

Any plans for the long weekend?

2 Comments

  1. I’m running a half tomorrow and will be hitting up my first spin class in a month on Sunday – I’m pumped! It’s my birthday on Monday so I’ll be doing whatever the eff I want because that’s my birthday rule 🙂

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