Bike Workout: Ladder Hills

This week’s spin class was a hit! The long hills are awesome for building endurance and although it’s a tough workout, nobody got bored.  You can also modify this class to suit any length in 10 minute increments – the long workout is up to 2 hours 20 minutes!

Ladder Hills
Time: 50 minutes + warmup and cooldown

Warmup for a few minutes: 90rpm with some short bursts at 100rpm

Set 1:
8 minute climb at 65rpm and 75% resistance (2 minutes sitting, 1 minute standing)
1 x 30s sprint at 110rpm, 30s recovery
1 minute easy spinning

Set 2:
7 minute climb at 65rpm and 80% resistance (2 minutes sitting, 1 minute standing)
2 x 30s sprint at 110rpm, 30s recovery
1 minute easy spinning

Set 3:
6 minute climb at 65rpm and 85% resistance (2 minutes sitting, 1 minute standing)
3 x 30s sprint at 110rpm, 30s recovery
1 minute easy spinning

Set 4:
5 minute climb at 65rpm and 90% resistance (2 minutes sitting, 1 minute standing)
4 x 30s sprint at 110rpm, 30s recovery
1 minute easy spinning

Set 5:
4 minute climb at 65rpm and 95% resistance (2 minutes sitting, 1 minute standing)
5 x 30s sprint at 110rpm, 30s recovery
1 minute easy spinning

Cooldown and stretch

Long Option:
Time: 2 hours 20 minutes + warmup and cooldown (you can adjust the time by eliminating sets)

Increasing Sets:
Set 1: 8 min @ 65rpm / 1 x 30s @ 110rpm, 30s recovery / 1 min easy spinning
Set 2: 7 min @ 65rpm / 2 x 30s @ 110rpm, 30s recovery / 1 min easy spinning
Set 3: 6 min @ 65rpm / 3 x 30s @ 110rpm, 30s recovery / 1 min easy spinning
Set 4: 5 min @ 65rpm / 4 x 30s @ 110rpm, 30s recovery / 1 min easy spinning
Set 5: 4 min @ 65rpm / 5 x 30s @ 110rpm, 30s recovery / 1 min easy spinning
Set 6: 3 min @ 65rpm / 6 x 30s @ 110rpm, 30s recovery / 1 min easy spinning
Set 7: 2 min @ 65rpm / 7 x 30s @ 110rpm, 30s recovery / 1 min easy spinning

Decreasing Sets:
Set 8: 2 min @ 65rpm / 7 x 30s @ 110rpm, 30s recovery / 1 min easy spinning
Set 9: 3 min @ 65rpm / 6 x 30s @ 110rpm, 30s recovery / 1 min easy spinning
Set 10: 4 min @ 65rpm / 5 x 30s @ 110rpm, 30s recovery / 1 min easy spinning
Set 11: 5 min @ 65rpm / 4 x 30s @ 110rpm, 30s recovery / 1 min easy spinning
Set 12: 6 min @ 65rpm / 3 x 30s @ 110rpm, 30s recovery / 1 min easy spinning
Set 13: 7 min @ 65rpm / 2 x 30s @ 110rpm, 30s recovery / 1 min easy spinning
Set 14: 8 min @ 65rpm / 1 x 30s @ 110rpm, 30s recovery / 1 min easy spinning

 

 

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