CREATED BY Heather Mikulas ENERGY ZONE ... - Spinning

15/15/15
CREATED BY
ENERGY ZONE
RIDE LENGTH
RIDE DESCRIPTION
Heather Mikulas
Interval Energy Zone
55 minutes
This ride incorporates three different Spinning Energy Zones
(Endurance, Interval and finishes with Strength). Stay in each
Energy Zone for 15 minutes.
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Elapsed Time Duration Movement Intensity Cadence Technique
0:00–4:00 4 min
4:00–19:00 15 min
19:00–22:00 3 min
22:00–24:30
2 min,
30 sec
24:30–25:30 1 min
25:30–29:30 4 min
29:30–30:30 1 min
30:30–33:30 3 min
33:30–34:30 1 min
34:30–46:30 12 min
46:30–47:00 30 sec
47:00–47:30 30 sec
Seated Flat
Seated Flat
Standing Flat
Jumps
Sprints
Seated Flat
Sprints on a Hill
Seated Flat
Seated Flat
Standing Flat
Seated Flat
Seated Climb
Standing Climb
Seated Climb
Standing Climb
50–65%
MHR
65–75%
MHR
80–85%
MHR
85–92%
MHR
65–70%
MHR
85–92%
MHR
65–70%
MHR
80–85%
MHR
65–70%
MHR
75–85%
MHR
80–85%
MHR
85% MHR
80–100
RPM
80–100
RPM
80–100
RPM
80–100
RPM
80–100
RPM
60–80
RPM
80–100
RPM
80–100
RPM
80–100
RPM
60–80
RPM
60–80
RPM
60–80
RPM
Warm up.
Song: You Dropped a Bomb on
Me, The Gap Band
Endurance Zone: Move in and out
of the saddle as needed, but keep
heart rate in the Endurance Energy
Zone.
Songs: Clocks, Coldplay; Sweet
Home Alabama, Lynard Skynyard;
Life in the Fast Lane, Eagles
Interval Zone : Begin with Jumps
Song: Single Ladies, Beyonce
Perform two 20-second Sprints.
Recover between Sprints.
Song: Mean Girls, Sugarland
Recover.
Perform four 20-second Sprints on
a Hill. Recover as quiclkly as
possible and remind students that
it’s ok to skip one if nessesary.
Song: Bust a Move, Young MC
Recover.
Move in and out of the saddle.
Explode out of the saddle and
increase cadence to raise heart
rate.
Song: Just Dance, Lady Gaga
Recover.
Strength Zone: Settle in to start
your15-minute climb, alternating in
and out of the saddle as needed for
the first 12 minutes.
Songs: Wild Thing, Tone-Loc; Walk
This Way, Run DMC; Let it Rock,
Kevin Rudolf & Little Wayne
Increase resistance and continue
up the hill.
Come out of the saddle and
accelerate for the last 10 seconds.

47:30–49:30 2 min
49:30–55:00
5 min,
30 sec
Repeat minutes 46:30–47:30 twice for a total of 3 intervals.
Song: Switch, Will Smith
Seated Flat
50–65%
MHR
80–100
RPM
Cool down and stretch
Songs: Space Cowboy, Steve
Miller Band; Arms, Christina Perri