Spinning class - Pyramid SEZ

This is great for building leg strength - getting your "climbing legs". For a 45-min ride, repeat the pyramid loop three times; add another loop for an hour-long ride (add a few minutes extra for warming up and/or cooling down to bring it upto the full hour). Ideally, you should work to your limits (80-85% HRR) for the 36-min climb, without going above your lactate threshold (the "red line"). This allows you to keep going without a break, optimising your energy output (read: calories!). It's important to never lose your rhythm, keeping a steady cadence throughout, and never reduce that resistance.

If you're not sure of your limits or doubt whether you'd be able to finish the whole climb, try tackling the first loop at a comfortable level (say, 75% HRR), then add resistance for the second loop (to 80% HRR) and upping your effort level to 85% HRR for the final loop. This will give you a profile like the one below - gradually increasing in effort until you're working as hard as you can without going over your red line.

Warm up - 3 min
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Pyramid loop:
Seated climb - 1 min
Standing climb - 1 min
Seated climb - 2 min
Standing climb - 2 min
Seated climb - 3 min
Standing climb - 3 min
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Cool down and stretching - 6 min

HR Profile:


Playlist:
Harlem's nocturne - Alicia Keys
Tokyo - Steve Gibbs
One for you - James Holden
Playa Sol - Novacane vs. No One Driving
Light a rainbow - Tukan
On the move - Bartezz
Blast the speakers - Warp Brothers
Tomorrow - Dumonde
Open our eyes - Insigma
We can be like they are - JEC
Hablando - Ramirez
Easter song - A Man Called Adam