Today’s Workout: 45 Minutes Cycling Class

This is a picture of a spinning class

I haven’t worked out for over 5 days due to our vacation time in the twin cities and the lake. YIKES!!!

This is a picture of a spinning class

I love vacationing, who doesn’t?! But leaving my home and not able to do my routine workout makes me very uncomfortable. No doubt that I was super happy to go back to my studio to teach and to spin as hard as I could today.

Here are the things we did at my class today:

1. Warm Up – 3 minutes

Starting from base gear, then add gears one by one while maintaining the same cadence (RPM), until we reach to the heavy gears (about 6 or 7 above the base gear).

2. Spinning Drill – 3 minutes 45 seconds

15 seconds spin to the highest RMP (110) and then 15 seconds regroup at 90 or 95 RPM.

3. Jumps – 3 minutes 30 seconds

Standing up from the saddle and paddle for 8 counts, then sit down paddling for 8 counts. Repeat for 4 reps. Then stand up paddling for 4 counts and sit down paddling for 4 counts. Repeat for 8 reps. Do two groups. Go up and down paddling for 4 counts each, repeat for 4 reps and then move to up and down at 2 counts each, paddle till the end of the song. This drill will bring up the heart beat rocket high. (Mine was about 183.)

4. Spinning Drill – 5 minutes

Paddle to the highest cadence 110 for 2 minutes, then take a break for about 1 minute, repeat the spinning for another 2 minutes.

5. Climb Hills – 3 minutes 45 seconds

Standing up climbing hills for the whole song starting at moderate resistance ( about 5 gears above the base gear). During the climbing, we also speed up “running” for about 15 seconds while we are standing up paddling.

6. Spinning Drill – 5 minutes 45 seconds

Push up to the highest cadence (110RPM) for 15 seconds, then regroup at 90 RPM for another 15 seconds. Repeat 5 reps. Take 1 minute break. Repeat till the end of the song, about 6 reps.

7. Jogging and Standing Hovers – 4 minutes

Standing straight off the saddle while paddling, then cut off the bouncing and keep paddling while standing for 15 seconds. This drill will require a lot of core work and inner thigh muscle groups. Burn like crazy!!!

8. Spinning Drill – 4 minutes

Just simply spin at 110 RPM with moderate resistance(4 above the base gear) for about 1 minute and half, take a break for 30 seconds, repeat spinning till the end of the song.

9. Climb Hills – 4 minutes

Similar to No. 5, we rotate climbing and running while standing on the bike with heavy resistance (about 6-9 above base gear).

10. Spinning Drill- 4 minutes 20 seconds

This is our final spin which involves three spinning sessions. We start at moderate resistance (4 gears above the base gear) , spin at 110RPM for 45 seconds. Take one break for 30 seconds, then add one gear and do the second spin at the same cadence. After the second spin, we regroup at 90RPM for 15 seconds, then push up to 110RPM till the end of the song.

11. Cool down and stretch – 3 minutes

This whole workout took about 45 minutes (including warm up and cool down) and according to my heart rate monitor, I burned 471 calories today. YES!!

Getting ready to teach another class tomorrow!



Posted by

Hi, I'm Vivian. I'm a mom of three beautiful boys (one of them is a golden retriever and his name is Chunk), a wife and a fanatic of shoes and Chanel. I was born and raised in southwest China. I met my husband in Beijing 2004 and was convinced move to Fargo, ND in late 2009. Since then, I have been living here with my family here in Fargo. I love fashion, music, food, travel and fitness. Stay in a healthy lifestyle is very important to me. I teach cycling classes at our local gyms weekly. I LOVE a sweaty workout which can hold me accountable for my own fitness. I'm very petite. They said "wonderful things always come in small packages." What a true statement! ;) I'm 4ft11. I wear size 4.5 for shoes. I buy size 5 for the majority of time since I can't find any size 4.5 shoes here in the states. My body measurements: 33-29-35 w/a 27 inch leg inseam I do this blog to journal my personal style, fitness journeys. I hope my posts can give you tips about a healthy life style that we are all looking for. Thank you for stopping by and feel free to share your opinions with me anytime. XOXO, Vivian

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