45 MINUTE SPIN CLASS: WATERFALL HIIT | INDOOR CYCLING WORKOUT

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Hello Spin Friends!! This may be one of the tougher HIITs (why do they keep getting harder and harder!?)... get ready to SWEAT. This class idea was given to me by one of YOU! I'm always open to hearing your video ideas, so keep them coming!

Here is the full workout:
Warm-Up: 6 minutes in total (with 4 x 20s on/10s off strides)
HIIT: Rest between sets is 1 minute
Set 1 - 7 x 30s on/30s off SPRINT
Set 2 - 6 x 35s on/25s off CLIMB
Set 3 - 5 x 40s on/20s off SPRINT
Set 4 - 4 x 45s on/15s off CLIMB
Set 5 - 3 x 50s on/10s off SPRINT
Set 6 - 2 x 55s on/5s off CLIMB
Set 7 - 1 x 60s SPRINT
Cool-Down: 5 minutes

WHEW!! We did it!!! Rate the difficulty level below out of 10!
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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 ...  
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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