TORNADO ALLEY // 30 Minute Spin Class • HIIT Cycling Workout for Endurance

Описание: This 30 minute indoor cycling workout is designed to help you improve your spinning muscular endurance with higher tension reps and continuous, high intensity efforts! Difficulty Level: Intermediate-Advanced

Here is the full TORNADO ALLEY workout:
Warm-up: 5 minutes (including 4 x 15s strides)
Workout:
60s Tempo
2 x 15s Sprint/15s Tempo
30s Full Throttle/30s Rest
3 Minute Rolling Climb/45s Rest
15s Tempo/15s Climb/15s Tempo
4 x 20s Climb/10s Rest
30s Rest
2 Minute Increasing Resistance Climb/60s Rest
60s Tempo/30s Sprint/15s Tempo/15s Sprint/15s Tempo
60s Increasing Resistance Climb/45s Tempo
Full Throttle Ladder 10s/20s/30s/20s/10s with 30s Rep Rest
30s Rest/30s Tempo
15s Seated Climb/15s Standing Climb/15s Sprint
Cool-down: 2:45 minutes
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DOWNLOAD YOUR FREE 8-WEEK SPIN PROGRAM FOR BEGINNERS HERE:
https://dietitianillustrated.com/kirs...
*All thumbnails in this document are clickable links!

This program is intended to guide you through my ever-growing library of spin classes so that you can gradually build your strength, speed, and endurance on the bike!

Starting with two indoor cycling workouts weekly, and progressing to three by the end of the eight weeks, this program will give you the stamina and confidence to tackle the more advanced and longer duration classes you never thought possible!
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Other Helpful Videos:
SPIN BIKE BUYER'S GUIDE:    • The ULTIMATE Spin Bike Buyer's Guide • Eve...  
PROPER SPIN BIKE SET UP:    • The ULTIMATE Guide to Spin Bike Setup • 3 ...  
POST-WORKOUT GUIDED STRETCH:    • POST-WORKOUT GUIDED STRETCH ROUTINE | BASI...  
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DISCLAIMER:
Kirsten Allen and Dietitian Illustrated strongly recommend that you consult with your physician before beginning any exercise program. You should be in good physical condition and be able to participate in the exercise.

You should understand that when participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge Kirsten Allen and Dietitian Illustrated from any and all claims or causes of action, known or unknown, arising out of Kirsten Allen's and Dietitian Illustrated's negligence.

Happy Sweating!
Kirsten Allen