Today I taught a Spin class for the first time in what feels like FOREVER.  By forever I mean since May.

I wasn’t sure how the crowd at 10am would be, but I had 9 strong participants (including Jen!) sweatin’ and workin’ hard.

For the first half of class, I used the 30 minute cardio interval progression workout from Tina’s bootcamp program.  For spin class it ended up looking like this:

This  can really be adapted to any cardio machine or exercise of your choice.  It definitely keeps your heart rate guessing!

Note:  RPE stands for rate of perceived exertion, and is a subjective measure for how hard you feel YOUR body is working.  This can be based on an individual’s feeling of increased heart rate, increased respiration or breathing, increased sweating, and muscle fatigue.  So what be my RPE 9 on a spin bike might not be the same for someone just starting out.  It also may change from day-to-day based on how you are feeling.  This is why I didn’t include any specific mph range as part of the workout prescription.

For the second half of class, I taught more based on the song and not by time like above.  Here’s another 30 minutes worth:

Note if you ONLY are doing this 30 minute workout by song to include a proper warmup.  Also adapt your resistance appropriately (lighter for sprints, moderate for the alternating intervals, heavier for the climb).

All together the two made for a fun hour-long spin class!

Full playlist:

In return for Spin class, Jen bought me an iced coffee from Dunks.

And gave me this pin!

One… Done… Fun.

I loved teaching spin in return for a pin.  😉

Do you work out more based on your RPE or based on a specific mph or machine setting?

Off to Not Your Average Joe’s for dinner with the fam and Tim!