As promised, here's Krista Leopold's Indoor Cycling Class Profile; Beat Down!
Training Type: LT Intervals
Working HR Zones: 4
Total Class Length: 55 min
Objective and Intensity
After recently being inspired by a boxing match I watched at the nail salon of all places, I decided to try to bring my riders into the ring for a full class. This ride is shaped by the structure of a boxing match. In professional boxing, boxers typically spar for 9-12 rounds of 3 minutes each with 1 minute in between each round. For our time constraints, we are going to fight for 10 rounds. Each round, we”™ll use a different movement. Most of the rounds will be one movement sustained. In a couple of places, we”™ll change it up.
For each round, we are going to work as close to LT as we can with opportunities to go higher than that sprinkled in. The challenge is to find that balance of intensity and restraint which will allow them to last a total of thirty working minutes. The average participant can sustain LT for 20 minutes. Since we”™ll have short rest periods every 3 minutes, the ride presents an opportunity to push your limits while still being able to recover.
You can download Krista's trimmed to exact length and then fully mixed class playlist[wlm_private 'PRO-Platinum|PRO-Monthly|PRO-Gratis|PRO-Seasonal|Platinum-trial|Monthly-trial|PRO-Military|30-Days-of-PRO|90 Day PRO|Stages-Instructor|Schwinn-Instructor|Instructor-Bonus|28 Day Challenge'] here - Right click > Save As.
Hear how Krista suggests presenting this class:
Download the profile notes to print.
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Podcast: Play in new window | Download
Originally posted 2015-07-29 07:48:39.
John is a member on the AFS (Association of Fitness Studios) Advisory Council.
Holding certifications from; Schwinn, Heart Zones, Team ICG and Life Time Fitness, John's held regularly scheduled cycling classes between 1998 and 2015 when he moved to Florida.
When the weather permits, you'll find him riding and leading outdoor groups by himself or with his Tandem partner (wife) Amy.
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I am trying to see the playlist for Podcast 348- but unable to see anything but the paragraph explaining the ride. Please help. I sign in but still can’t see it.
Thanks!
LIZ
John, figured it out.
Thanks!
LIZ
🙂
Great class, Krista! And I LOVED that music mix. Really nice work on that, thanks!
Glad you enjoyed it, Alisha! This is one I pull out every so often and always have a good time with it.