17 Songs: Fun Spin & Run Brick Workout

Pick 17 of your favorite songs and put them into a spin/run play list. The time this workout takes varies on the length of songs you pick. The level of intensity required is all based on what you want to put into the workout. It is obvious you can add as many sessions as you like. Just be smart about what you can handle. Train hard but also remember to train smart. Now have fun with this workout.

BLOCK: 1
(2) Song -Warm Up (Easy Gear/80-90rpm cadence)

(1) Song -Drill (One Legged Drill/15-20 Revolutions One Leg and Switch)

(1) Song -Recovery (Easy Gears/85rpm cadence)

(1) Song-Hard (Big Front/Medium to Hard Rear, Shift with the tempo of the music.)

When the Tempo of the Song Speeds Up -Shift to a Hard Gear

When the Tempo of the Song Slows Down -Shift to a Medium Gear.

Focus on your form and pedal stroke and not the pain.

(1) Song -Run (Pick a 300-400 Meters or Yards and Safe Area to Run.)

Focus on Transition and Run Form.

Try to beat the song; you should be able to Transition to Run, Run and Transition back to Bike before the Song Ends.

You can also do this in your local Gym on a Treadmill or Elliptical.



BLOCK: 2
(1) Song -Recovery (Easy Gears/80-90rpm cadence)

(1) Song-Hard (Big Front/Medium to Hard Rear, Shift with the tempo of the music.)

When the Tempo of the Song Speeds Up -Shift to a Hard Gear

When the Tempo of the Song Slows Down -Shift to a Medium Gear.

Focus on your form and pedal stroke and not the pain.

(1) Song -Run (Pick a 300-400 Meters or Yards and Safe Area to Run.)

Focus on Transition and Run Form.

Try to beat the song; you should be able to Transition to Run, Run and Transition back to Bike before the Song Ends.



BLOCK: 3
(1) Song -Drill (Cadence 100-120rpm's)

(1) Song -Recovery (Easy Gears/80-90rpm cadence)

(1) Song -Hard(Big Front/Medium to Hard Rear, Shift with the tempo of the music.)

When the Tempo of the Song Speeds Up -Shift to a Hard Gear

When the Tempo of the Song Slows Down -Shift to a Medium Gear.

Focus on your form and pedal stroke and not the pain.

(1) Song -Run (Pick a 300-400 Meters or Yards and Safe Area to Run.)

Focus on Transition and Run Form.

Try to beat the song; you should be able to Transition to Run, Run and Transition back to Bike before the Song Ends.

(2) Song -Cool Down (Easy Gears/80-90rpm cadence)

(2) Song -Stretch

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