Spin

Moderate Duration 52 minutes

Added By Kris Gent

Exercises

Set 1: 1 round

Seated #4

15 seconds

Hover

15 seconds

Standing

15 seconds

Seated Sprint

15 seconds

Recover

15 seconds

Seated Sprint

15 seconds

Recover

15 seconds

Seated Sprint

15 seconds

Recover

15 seconds

Set 2: 1 round

Seated Climb 6

1 minute

Standing Climb

1 minute

Set 3: 1 round

Seated 4.5

30 seconds

Hover

30 seconds

Standing

30 seconds

Seated Sprint

30 seconds

Recover

30 seconds

Seated Sprint

30 seconds

Recover

30 seconds

Seated Sprint

30 seconds

Recover

30 seconds

Set 4: 1 round

Seated Climb 6.5

1 minute

Standing Climb

1 minute

Set 5: 1 round

Seated 5

45 seconds

Hover

45 seconds

Standing

45 seconds

Seated Sprint

45 seconds

Seated Sprint

45 seconds

Seated Sprint

45 seconds

Set 6: 1 round

Seated Climb 7

1 minute

Standing Climb

1 minute

Set 7: 1 round

Seated 6

1 minute

Hover

1 minute

Standing

1 minute

Seated Sprint

1 minute

Seated Sprint

1 minute

Seated Sprint

1 minute

Set 8: 1 round

Seated 8.5

1 minute

Standing 8.5

1 minute

Set 9: 1 round

Seated 7

45 seconds

Hover

45 seconds

Standing

45 seconds

Seated Sprint

45 seconds

Seated Sprint

45 seconds

Seated Sprint

45 seconds

Set 10: 1 round

Seated Climb 9

1 minute

Standing

1 minute

Set 11: 1 round

Seated 7.5

30 seconds

Hover

30 seconds

Standing

30 seconds

Seated Sprint

30 seconds

Seated Sprint

30 seconds

Seated Sprint

30 seconds

Set 12: 1 round

Seated Climb 9.5

1 minute

Standing Climb

1 minute

Set 13: 1 round

Seated 8

30 seconds

Hover

30 seconds

Standing

30 seconds

Seated Sprint

30 seconds

Seated Sprint

30 seconds

Seated Sprint

30 seconds

Set 14: 1 round

Seated Climb 10

1 minute

Standing Climb

1 minute

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Recommended Gear

Do this workout with the best exercise equipment. We recommend using a bluetooth chest strap heart rate monitor or a smartwatch for more training optimization & performance tracking.

Polar H10 Heart Rate Monitor

Polar Verity Sense HR Armband

Apple Watch Ultra 2

Samsung Galaxy Watch 7

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