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Intense 30-Minute Spin Workout with Warm-Up and Cool Down

Get ready for a challenging 30-minute spin workout designed to improve your endurance and strength. This session includes a thorough warm-up, high-intensity intervals, and a relaxing cool-down. You'll experience varied RPMs and structured intervals that challenge your cardiovascular system and boost your fitness level. Perfect for all skill levels, whether you’re a beginner or an advanced cyclist looking to push your limits. Join us for an energizing ride and feel the burn!

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Intense 30-Minute Spin Workout with Warm-Up and Cool Down

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Presentation Transcript

  1. Reoch-Zonneveld Workout Workout #47

  2. 6:00 39 x 16 Warm Up

  3. 6:00 39 x 16 Warm-up 30/30 39 x 15 130/100 Next: X 8

  4. 0:30 39 x 15 130 Rpm Next: 0:30 39 x 15 100 Rpm 8

  5. 0:30 39 x 15 100 Rpm 0:30 39 x 15 130 Rpm Next: 8

  6. 0:30 39 x 15 130 Rpm Next: 0:30 39 x 15 100 Rpm 7

  7. 0:30 39 x 15 100 Rpm 0:30 39 x 15 130 Rpm Next: 7

  8. 0:30 39 x 15 130 Rpm Next: 0:30 39 x 15 100 Rpm 6

  9. 0:30 39 x 15 100 Rpm 0:30 39 x 15 130 Rpm Next: 6

  10. 0:30 39 x 15 130 Rpm Next: 0:30 39 x 15 100 Rpm 5

  11. 0:30 39 x 15 100 Rpm 0:30 39 x 15 130 Rpm Next: 5

  12. 0:30 39 x 15 130 Rpm Next: 0:30 39 x 15 100 Rpm 4

  13. 0:30 39 x 15 100 Rpm 0:30 39 x 15 130 Rpm Next: 4

  14. 0:30 39 x 15 130 Rpm Next: 0:30 39 x 15 100 Rpm 3

  15. 0:30 39 x 15 100 Rpm 0:30 39 x 15 130 Rpm Next: 3

  16. 0:30 39 x 15 130 Rpm Next: 0:30 39 x 15 100 Rpm 2

  17. 0:30 39 x 15 100 Rpm 0:30 39 x 15 130 Rpm Next: 2

  18. 0:30 39 x 15 130 Rpm Next: 0:30 39 x 15 100 Rpm Last One !

  19. 0:30 39 x 15 100 Rpm 5:00 39 x 16 Spin Next:

  20. 5:00 39 x 16 Spin Next: 4:00 53 x 17 100+ Rpm

  21. 4:00 53 x 17 100+ RPM Next: 2:00 39 x 16 Spin

  22. 2:00 39 x 16 Spin Next: 3:00 53 x 16 100+ RPM

  23. 3:00 53 x 16 100+ RPM Next: 2:00 39 x 16 Spin

  24. 2:00 39 x 16 Spin Next: 2:00 53 x 15 100+ RPM

  25. 2:00 53 x 15 100+ RPM Next: 2:00 39 x 16 Spin

  26. 2:00 39 x 16 Spin Next: 1:00 53 x 14 100+ RPM

  27. 1:00 53 x 14 100+ RPM Next: 2:00 39 x 16 Spin

  28. 2:00 39 x 16 Spin Next: 2:00 53 x 15 100+ RPM

  29. 2:00 53 x 15 100+ RPM Next: 2:00 39 x 16 Spin 30 mins Done

  30. 2:00 39 x 16 Spin Next: 3:00 53 x 16 100+ RPM

  31. 3:00 53 x 16 100+ RPM Next: 2:00 39 x 16 Spin

  32. 2:00 39 x 16 Spin Next: 4:00 53 x 17 100+ Rpm

  33. 4:00 53 x 17 100+ Rpm Next: 10:00 39 x 16 Cool Down

  34. 10:00 39 x 16 Cool Down

  35. GREAT JOB !

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