Spinning
Ralf Müllen
"I have been an endurance athlete with "body & soul" for over 30 years."
SPINNING® Elite / SPINNING® Rockstar Instructor
Schwinn Cycling Gold Level Instructor
Polar Expert
Instructor for the sports " Indoor Cycling / SPINNING "
Personal Trainer
Participants are kindly asked to bring their own chest straps with Polar heart rate sensors (Bluetooth technology, if available). I will provide 15 sensors myself.
Lesson Overview
Fartlek
Strength/High end Endurance
Hill
Extensive Intervals
300/600/900 - Ride
Do you listen to your heart?
65-85% of maximum heart rate (MHR) A varied terrain, changing cadence, and shifting resistance are the hallmarks of this dynamic session.
75-85% of MHR We stay just below the anaerobic threshold. Terrain and riding techniques vary throughout the session.
75-85% of MHR This unit focuses on building muscular endurance. We start together at the foot of the hill and reach the top together.
65-85% of MHR This session develops speed, strength, and endurance. Each peak effort is followed by a well-earned recovery phase.
Every second counts in this structured workout! We go through three extended intervals, each increasing in intensity and duration: 300-second speed challenge (5 minutes) 600-second strength interval (10 minutes) 900-second mixed challenge (15 minutes of strength and speed) Each effort is followed by a 5-minute recovery period.
Have you ever listened to your heart? A talk on training with heart and mind.