MON NOV 11 @7AM – SPIN

[Marina Carr]

Threshold workout ahead!

Count off below to reserve a bike. I think we should have 10 bikes.

For anyone new to the spins, here’s some additional info:
– bring running shoes for the bikes (not bike shoes)
– bring water, a towel is also recommended
– the location of court 4 is on the third floor of the Athletic Centre in the Field House
– you access it from the indoor track
– the spin workout is from 7 to 8 am, and then many people stick around for a core workout after (about 15 min)
If you have any questions, post ’em here

[Anushka Deshpande]

1.anushka

[Kristen Schulz]

2. Kristen

[Elle Nelson]

3. Elle

[Adrien Mery]

4. Adrien

[Sasha Nixon]

5. Sasha

[Changpei Li]

6.Arthur

[Holly Boyne]

7 Holly

[Melissa Suma]

8 Melissa

[Guilliaume Rodier]

9 – Guillaume

[Jade Clement]

10 jade

[Neige Frankel]

11. Neige waitlist

[Marina Carr]

Here is the workout:
——Threshold——-
10mins easy spin
———
2x
30sec seated, 85-90rpm, 6/10 effort
1min seated Right leg, 80-90rpm, 6/10 effort
30sec seated both legs, 85-90rpm, 6/10 effort
1min seated Left leg, 80-90rpm, 6/10 effort
———
3min seated, choice rpm, 3/10 effort
——-
2x
4min, 80-85rpm, 8/10 effort
3min, 85-90rpm, 8.5/10 effort
4min, 95-100rpm, 9/10 effort
3min, 80-85rpm, 8/10 effort
2min, choice rpm, 3/10 effort
———
3-5x
30sec seated,100-105rpm, 4/10 effort
1:30min choice, choice rpm, choice effort

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