Wednesday Workout

Hello and happy Wednesday! This is one of those weeks where every day feels like it should be one day later in the week, which will be a real bummer come Thursday when it feels like Friday 😉 

Since it is Wednesday I thought I would share one of my favorite spin workouts! I’ve really gotten into spin this year after getting a spin bike for Christmas. I’ve been wearing a heart rate monitor each time I go on the bike and really struggled to get my heart rate up and keep it there in the beginning of the year. I think I finally found the trick and wanted to share my workout with you! 


I split the workout into two parts, the first 30 minutes, and then an extra 15 minutes that you can add on to make it 45 if you are wanting something longer.

For resistance, I classify each setting on a scale of 1 – 10. 1 being so little resistance that you feel like your legs are going to fly off the pedals, and 10 being such a strong resistance that you can barely move the pedals. 5 is right in the middle, it feels about the same as riding a bike on flat ground.

30 minute spin workout:

3 minutes – warm up, seated, resistance @ 5

2 minutes – jumps (4 seconds seated, 4 seconds standing, repeat), resistance @ 6

3 minutes – hill, seated, resistance @ 8

2 minutes – hill, standing, resistance @ 9

2 minutes – sprint, seated, resistance @ 4

4 minutes – hill, seated, resistance @ 9

2 minutes – jumps, resistance @ 7

1 minute – hill, standing, resistance @ 9

1 minute – recovery, seated, resistance @ 6

4 minute – hill climb, alternating seated/standing every 30 seconds, resistance start at 7 and increase by 1 every minute

1 minute – sprint, seated, resistance @ 5

2 minutes – hill climb, seated, resistance @ 8

3 minutes – recovery or cool down, seated, resistance @ 5

Extra 15 minutes:

3 minutes – jumps, resistance @ 8

2 minutes – sprint, seated, resistance @ 4

2 minutes – hill climb, alternating standing/sitting every 30 seconds, resistance @ 9

1 minute – recovery, standing, resistance @ 6

2 minutes – hill, standing, resistance @ 9

2 minutes – sprint, seated, resistance @ 4

3 minute – cool down, seated, resistance @ 5


Well, there you have it! This has become one of my favorites. I’ve tweaked it over the past 6 months and finally found the right pattern that keeps my heart rate about where it is during a run. It definitely works up a great sweat! I’m all about mixing up workouts throughout the week and think this has helped immensely to avoid burnout.

Let me know what you think:) have a wonderful Wednesday! Enjoy!

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