45 MINUTE SPIN CLASS: THE BEHEMOTH | INDOOR CYCLING WORKOUT

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This 45 minute spin class is a behemoth version of the original 45 minute rollercoaster HIIT.
Are you ready for another go 'round on the rollercoaster HIIT? Bring on THE BEHEMOTH!
DIFFICULTY LEVEL: ADVANCED
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Here is the full workout:
Warm-Up: 5 minutes
7x Sets: 45s ON/15s OFF/15s ON/45s OFF/45s ON + 15s Finisher
*Reps alternate between sprints and climbs at varying levels of tension
Set Rest: 1 minute easy + 2 minute Tempo (80% effort)
Cool-Down: 1 minute

Time Stamps:
0:00 - 5:07 - Warm-Up
5:07 - 8:07 - Set 1 (Sprint, Climb, Climb, Full Throttle)
8:07 - 11:07 - Set Rest
11:07 - 14:07 - Set 2 (Climb, Sprint, Sprint, Climb)
14:07 - 17:07 - Set Rest
17:07 - 20:07 - Set 3 (Sprint, Climb, Climb, Full Throttle)
20:07 - 23:07 - Set Rest
23:07 - 26:07 - Set 4 (Climb, Sprint, Sprint, Climb)
26:07 - 28:32 - Set Rest
28:32 - 31:32 - Set 5 (Sprint, Climb, Climb, Full Throttle)
31:32 - 34:32 - Set Rest
34:32 - 37:32 - Set 6 (Climb, Sprint, Sprint, Climb)
37:32 - 40:32 - Set Rest
40:32 - 43:32 - Set 7 (Sprint, Climb, Climb, Full Throttle)
43:32 - 45:14 - Cool-Down

WE DID IT!!!! Comment below and like/subscribe if you enjoyed this pain train!
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DOWNLOAD YOUR FREE 8-WEEK SPIN PROGRAM FOR BEGINNERS HERE:
https://dietitianillustrated.com/kirs...
*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 |...  
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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