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This is the soundtrack for my first full class as a spin instructor. I’m calling it “Buildin’” for a few reasons: 1) “Buildin’” is a term that my friend Khalil introduced me to that basically means getting to know one another and developing a relationship, and this is my first opportunity to do that with a class, 2) I’m building on principles and drills that other instructors who’ve helped me along the way have taught in classes I’ve taken and 3) the philosophy behind this class is drills that build on one another in intensity.

Here’s the basic routine: Warm-up followed by three blocks of work before the cool-down.

Each working set looks like this:

  • Jumps
  • High-resistance surge intervals
  • Hills or add sets
  • Sprints

We buildin’!