Cycling classes are my favorite. But have you ever gotten to the gym and your spin class is full? So there you are in your spin shorts. What do you do? Well, you spin. You can do this workout on any stationary or spin bike.
Spin Spin Spin
4 min-- Find a "flat ground" resistance level and find a steady pace.
5 min-- Increase your pace by 2-3 RPM every 30 seconds until you are in a full sprint, then maintain.
6 min-- Rolling hills: increase resistance from flat ground to a 7 (on your own personal scale of 1-10), climb in the seat for 30 seconds, then decrease resistance back to flat ground for 30 seconds. Increase your resistance slightly for each "hill", coming out of your seat to climb if necessary. Repeat for 5 minutes.
7 min-- Find resistance of a 6 or 7 (personal scale again), find a steady pace (moving quickly, however). For 15 seconds, come out of your seat and sprint. Settle back into your seat for 45 seconds. Repeat for 7 minutes.
8 min-- Big hill: from "flat ground" increase your resistance every 30 seconds by one "level", coming out of the seat to climb if necessary as resistance increases. After four minutes, start decreasing your resistance every 30 seconds and continue to add speed until you reach a full sprint on flat ground again.
3 min-- Back on flat ground, cool down.