Name: Playbook - Avril Mathie - Spin bike: 3 minute intervals
Uploaded: 2022-01-04T22:15:29.372Z
Duration: 45 min
Description: Spin bike: 3 minute intervals

Set the resistance to as light or moderate as you like while in seated position on the bike and pedal your legs at an easy pace.

Warmup

Set the resistance to harder than comfortable while in standing position on the bike and cycle at a moderately fast pace, about 80% of your sprint pace.

Spin bike: standing, moderately hard pace & resistance

Spin bike: easy pace, seated

Cool down

Spin bike: 3 minute intervals

Full Body Explosiveness 1

Viki

Sierra

Sharon

Full Body Explosiveness 2

Full Body Explosiveness 3

Full Body Explosiveness 4

Full Body Explosiveness 5

Full Body Explosiveness 6

Ladder workout 1

Ladder workout 2

Track: 400’s, 200’s, 100’s

Track: 20 min intervals

Track: 100m Sprints

Track: 3 min repeats

Track: multidirectional sprints

Spin bike: Sprints & hill climbs

Spin bike: 3 minute intervals

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