Ben Greenfield pairs Glee episodes with indoor cycling intervals. Warm up light, then for each song spin at 90 RPM and finish with 22 seconds all-out, increasing resistance between songs. Stand and climb during commercial breaks.
About 60% perceived effort.
About 90 RPM.
Approximately 1.5 to 4 minutes.
A 22-second all-out maximum effort.
An average of four songs per episode.
Hey folks, Ben Greenfield here from BenGreenfieldFitness.com I'm my bike trainer and I've been lucky enough to discover the show Glee while I'm doing my indoor cycling workouts. So what I've done is I've actually created the official Glee indoor cycling workout. So whether you have a bike set up on a trainer like mine is here, or whether you have access to a spin bike or an indoor bike at the gym, this workout is perfect for getting a really good workout. This during the entire show. Now what you're going to do is when the show starts, you just want to be at a warm up intensity at about 60%. You want to be choosing a gear or resistance setting that isn't too hard. If you start off too hard for this workout, it's going to get real hard by the time you're finished. And you're going to stay at that resistance all the way to the first song of the episode. Now, when the first song song of the episode starts, you're not going to change your resistance at all, but you're going to speed up to about 90 RPM and really start turning those pedals for that entire first song, which could be anywhere from one and a half to four minutes. So once you've gotten to the end of that entire song at 90rpm, you finish off with the 22nd all out maximum effort. Now, when you finish that maximum effort, you're going to go right back to the same resistance that you warmed up at, plus one. So if you warmed up, let's say you're riding a regular bike and you were on your 20 on the back, you're going to be at your 17. Instead, if you're warming up on a spin bike, you're going to give it a little turn over the resistance that you use during the warm up session. If you're on a computer driven bike, you go resistance plus one to. You're going to stay at that resistance from the end of that first song in that 22nd all out maximum effort all the way to the start of the second song. So it's going to be about 5, maybe 10% harder than that 60% effort that you started off with. Now at that point when that second song arrives, you do exactly what you did for the first song. Return to the original resistance that you had for the warmup resistance and the first song effort, and you go for 90 RPM again, that resistance. Finish up with your 22nd all out maximum effort. And then once you finish that effort you're going to go back to the resistance that you had between the first song and the second song, but again, plus one. So between each of the songs, your resistance that you're pedaling at is getting harder and harder. During each song, you're returning back to your original resistance and spinning at 90 RPM, finishing up with a 22nd all out maximum effort. Now there's an average of four songs per episode. More than that, this workout gets pretty tough. Now here's the final kicker. During every commercial, you're watching this and you have the commercials playing. What you're going to do is increase the resistance just a little bit and stand, get yourself out of the saddle. And your goal is to stay out of the saddle during that entire commercial break. There's no commercials, no standing out of the saddle. So that is your official Glee indoor cycling workout. And if you enjoy it, be sure to leave a comment under this video. Let me know what you think. Let me know if you have any improvements. And until next time, this is Ben Greenfield from BenGreenfieldFitness.com signing out.
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