CALIBER // 45 Minute Spin Class • HIIT Cycling Workout Mash-up

This 45 min spin class is a HIIT cycling workout mash-up of ANCHOR, 4-PEAT, and LEMONS! Setting the bar high for this one... Caliber, let's go!

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5 MINUTE POST-RIDE SPIN BIKE STRETCH:    • THE BEST STRETCHES FOR CYCLISTS // 5 Minut...  

Check out the individual 30 minute rides here:
   • ANCHOR // 30 Minute Spin Class • HIIT Cycl...  
   • 4-PEAT // 30 Minute Spin Class • HIIT Cycl...  
   • LEMONS // 30 Minute Spin Class • HIIT Cycl...  

Here is the full 45 minute workout:
Warm-up: 4 minutes
ANCHOR:
2 Min Increasing Resistance Climb/30s Off
30s Power Climb/30s Off/30s Power Sprint/30s Off
3 Min Rolling Climb
4-PEAT:
3 x 30s ON/30s OFF (Sprints)
1 minute Steady State Climb
LEMONS:
90s Increasing Resistance Climb
60s Power Sprint/Climb Transition
30s Off/30s Tempo
60s Climb/Power Climb Transition
60s Power Sprint/Climb Transition
ANCHOR:
2 Min Increasing Resistance Climb/30s Off
30s Power Climb/30s Off/30s Power Sprint/30s Off
3 Min Rolling Climb
4-PEAT:
3 x 30s ON/30s OFF (Sprints)
3 minute Increasing Resistance Climb
LEMONS:
90s Increasing Resistance Climb
60s Power Sprint/Climb Transition
30s Off/30s Tempo
60s Climb/Power Climb Transition
60s Power Sprint/Climb Transition
Cool-down: 1 minute

YOU DID IT!!!

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JOIN THE KIRSTEN ALLEN SPIN CLUB:   / strava  
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CONNECT ON INSTAGRAM: @dietitianillustrated
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ABOUT ME:
Hi! My name is Kirsten, I'm a Registered Dietitian, Professional Home Economist and Spin Instructor with a Bachelors degree in Kinesiology. Health and fitness is my profession, but more than anything, it's my passion! I create content to share this passion with others, all in the name of fostering inspiration and motivation!

Thank you for checking out my channel,
Kirsten Allen, BSc Kin, RD, P.H.Ec.
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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 • Eve...  
PROPER SPIN BIKE SET UP:    • The ULTIMATE Guide to Spin Bike Setup • 3 ...  
YOGA STRETCH FOR RUNNERS & CYCLISTS:    • Yoga Stretch for Runners and Cyclists // A...  
POST-WORKOUT GUIDED STRETCH:    • POST-WORKOUT GUIDED STRETCH ROUTINE | BASI...  
GUIDED MEDITATIONS:    • GUIDED MEDITATIONS & BREATHWORK  
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DISCLAIMER:
All information presented on this platform is provided for educational and entertainment purposes only.

Kirsten Allen and Dietitian Illustrated strongly recommend that you consult with your physician/personal healthcare team before beginning any exercise or nutrition 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, or act upon any information presented in these videos, comments, or messages, 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.

Sincerely,
Kirsten Allen, BSc Kin, RD, P.H.Ec.