Wednesday, 26 October 2011

Spinning Session

Hi all

Midweek blog to share the spinning session i am putting on for Swim Trafford Elite Swimming Squad on Friday.

Song
Time
Purpose
Good People – Jack Johnson
Intro
Bit of welcome music whilst people set up bikes and get sorted
I Need Dollar – Aloe Blacc
Intro
Bit of welcome music whilst people set up bikes and get sorted
Buck Rodgers - Feeder
3.12mins
Warm Up – Low Res
Lasso - Phoenix
2:48mins
Warm up – Med res quick legs
Poker Face – Lady Gaga
4.00mins
First climb. 2 x 1.5min splits high res to beat
Let You Go – Chase n Status
4.00mins
2 x 45sec sprints – rest high tempo flat pace
Give Me Everything – Ne Yo
4.00mins
1min spin legs, water break then med res spin to end
Burning Heart – Rocky Soundtrack
4.00mins
Second climb. 3min High res to beat. 1 min spin out.
Sweat – David Guetta
3.16mins
2 x 1min sprints at med res
Gold Dust – DJ Fresh
3:14mins
Flat high tempo med res 65% - 75% effort
Need to Feel Loved – Pacha
6.30mins
Last Climb. High res 2 x 2.5min climbs to beat 30 secs rest in between
If We Ever – High Contrast
5.07mins
Flat sprint 3 x 30 secs burst sprints 15secs rest in between then low res into cool down
She Said – Plan B
3.29mins
Cool Down – Spinning low res arm stretches
Human – The Killers
4.05mins
Off bike leg and back stretches

I am going to try and put on some impromptu spinning sessions over the winter at Stretford Leisure Centre so keep your eyes peeled and if you want to come give me a email!

Cheers

James

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