MON OCT 07 @7AM – SPIN

[Marina Carr]

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
– 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

[Hannah Katherine]

1 – Hannah

[Holly Boyne]

2 – Holly

[Soley Einarsdottir]

3 – Soley

[Soley Einarsdottir]

4 – Neige

[Lauren Williams]

5 – Lauren

[Stefano Binato]

6-Stefano

[Jade Clement]

7. Jade

[Guilliaume Rodier]

7 – Guillaume

[Guilliaume Rodier]

*8

[Jade Clement]

9. Megan

[Margaret Hiscock]

10. Maggie

[Anushka Deshpande]

11 anushka

[Adrien Mery]

waitlist – Adrien

[Mimi]

waitlist – mimi

[Marina Carr]

Here is the workout:
——Strength——-
10mins easy spin
———
2x
1min seated, 80-85rpm, 5/10 effort
1min standing, 60-70rpm, 7/10 effort
1min seated, 90-95rpm, 6/10 effort
45sec seated Left leg, 80-85rmp, easy
30sec seated both legs, 80-85rpm, easy
45sec seated Right leg, 80-85rpm, easy
———
2min seated, choice rmp and effort
——-
2x
4min seated, 50-60rpm, 8/10 effect
2min standing, 60-70rpm, 9/10 effort
4min seated, 50-60rpm, 8/10 effect
1min seated, 100-105rpm, 9/10 effort
3min seated, choice rpm, choice effort
———
3-5x
30sec seated,100-105rpm, 5/10 effort
1:30min choice, choice rpm, choice effort

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