CLUTCH // 30 Minute Spin Class • HIIT Cycling Workout

This 30 min spin class is a HIIT cycling workout featuring whistlekicks and rolling climbs! 5 MINUTE POST-RIDE SPIN BIKE STRETCH:    • THE BEST STRETCHES FOR CYCLISTS // 5 ...  

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* Whistlekicks = Increase the RPM to a sprint when you hear the whistle sound.

Here is the full 30 minute workout:
Warm-up: 5 minutes
Set 1: 4 x 60s Level 5 Tempo into Sprint
2 Minute Rolling Climb

Set 2: 4 x 60s Level 6 Tempo into Sprint
2 Minute Rolling Climb

Set 3: 4 x 60s Level 7 Climb into Sprint
2 Minute Rolling Climb

*30s rest throughout
**No cool-down
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JOIN THE KIRSTEN ALLEN SPIN CLUB:   / strava  .
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DOWNLOAD YOUR FREE 8-WEEK SPIN PROGRAM FOR BEGINNERS HERE:
https://dietitianillustrated.com/shop/
*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 ...  
PROPER SPIN BIKE SET UP:    • The ULTIMATE Guide to Spin Bike Setup...  
POST-WORKOUT GUIDED STRETCH:    • POST-WORKOUT GUIDED STRETCH ROUTINE |...  
GUIDED MEDITATIONS:    • GUIDED MEDITATIONS & BREATHWORK  
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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

#spinclass #cyclingworkout