Created By: Dennis Mellon

Training Type: Varied

Working HR and Wattage Zones: 1-5

Total Class Length: 60 Minutes

With the battle raging in indoor cycling between scientifically proven training techniques and fun workouts, I believe there is a place for both.

The HIIT (High Intensity Interval Training) portion of the class will be structured intervals while the Party on the Bike portion will be music mapping to some classic "Happy Hour" tunes. Both types of interval sets will be performed at a high intensity.

Download the profile to print

As a bonus, Dennis has created two MP3s to help you successfully teach this class: 

Download the MP3 of Dennis teaching this class and then ride along to learn his cues and timing.

Download the MP3 mixed playlist to play in you class.

[Right Click > Save Link or File As] to save these MP3s to your computer.

Listen to Dennis present Mashup - HIIT vs. Party on the Bike Audio PROfile.

About Dennis Mellon > http://dennismellon.com/

Coach Dennis Mellon is a Certified Personal Trainer/Performance Enhancement Specialist through the National Academy of Sports Medicine, Certified New Leaf Metabolic Testing Specialist, as well as Certified Spinning, Schwinn Indoor Cycling, IndoRow and Energy Zone instructor.

Dennis was voted the Mountain West”™s top Spin Instructor by Competitor Magazine in 2012. He has a Bachelors Degree in Physical Education and a Minor in Coaching from the State University of New York College at Cortland. Dennis has been working in the Fitness Industry since 1992 and has helped numerous clients and athletes of all abilities reach their fitness and racing goals.

Dennis has completed 8 ironman distance triathlons as well as ultra distance mountain bike events, marathons and shorter events like sprint triathlons and 5k”™s. He's coached first timers to elite level endurance athletes. He is most proud of the fact that all but one ironman distance athlete he has coached has reached the finish line and many have set personal records.


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