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Schwinn® Cycling Presents Mindy Mylrea’s Favorite Ride “Tabata Tantrum”

We all want to know what the experts are saying, playing, and doing in their classes and here is your chance! Join Mindy Mylrea for a unique and memorable ride where you'll get your fill of Mindy's specialty, Tabata intervals, and more of your favorite HIIT training. No need to throw a fit! This ride will have everything you need, motivation, music, energy, and to top it off, a class design sheet breaking down every stage for you to use right away in your classes!

What You Need to Know

• When and Why we use HIIT

• Various researched HIIT timing

• Mix and Match timing option

What’s the Inspiration?

• Tabata is amazing, but what else is out there?

• Timing is motivation

• Rest is as important as work

What Does it Look Like?

• 20/10 – 30/20/10 – 12/8 – 60/75 - Fartlek

How To Bring It To Life

• The Schwinn® Coach’s Pyramid

How It All Connects

(See Class Design sheet)

How to Teach This Ride

1. Introduce and outline the journey and the destination

2. Emphasize - REST is as important as WORK

3. Delineate the defining moment(s)

4. Mix and Match timing bouts

5. Offer Outs

Schwinn®(Cycling(Presents(Mindy(Mylrea’s(Favorite(Ride(“Tabata(Tantrum”(MindyMylrea.com Facebook: Mindy Mylrea Twitter: @MindyMylrea

www.SchwinnEducation.com Schwinn Indoor Cycling Official Site

@SCHWINNtraining

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Stage / Total Time

Music RPM/ Terrain / Technique Intensity / Elapsed Time MPower™ Mind/ Body

WU!8:04!

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Blurred(Lines((((International(Mix)(

Robin!Thicke!

75480! Seated!! !

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Easy!to!Moderate! 0:00! 4:32!Moderate!! 4:32! 8:04!

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Body!/Bike!Connection!Intro!to!Tabata!technique!Rehearse!20/10!timing!

!

1!4:10!

!

Wake(Me(Up(Avicii!

65470! Combo!75485! !

! !! !

!

Easy!–!Moderate! :10! !Easy!–!Hard! ! !Easy!–!Harder! ! !

Easy!–!Anaerobic! ! 4:10!!

Tabata!Timing!!Moderate,!Harder,!Harder,!Anaerobic!

!Observation:!This!is!the!first!time!you!have!hit!Hard!

and!Anaerobic!intensity!in!class.!What!is!your!wattage!for!these!intensities?!Remember!those!

numbers!throughout!class.!

!

2!1:50!

!

The(59th(Street(Bridge(Song(Simon!and!Garfunkel!

NA! Seated!!

Easy!! 0:00! 1:50!!

Recovery!and!Discovery!!

!

3!5:24!

!

Devil(Drums(Scooter!

75490! Combo!! !! !

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Easy!to!Hard!to!Anaerobic!!!

0:00! 5:24!

! ! !!

30/20/10!Timing!!Hard/Harder/Anaerobic!!

!Goal:!We!are!going!to!repeat!several!stages!here!Easy,!Hard,!and!Anaerobic.!Watch!your!miles!per!hour!at!each!intensity!and!try!to!match!your!speed!

every!time!you!return!to!these!intensities.!

!

4!2:22!

!

Sunny(Skies(James!Taylor!

NA! Seated!! !

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Easy!!! 0:00! 2:22!! ! !

!

Recovery!and!Discovery! !

5!4:54!

!

Saturday(Night((Elton!John!

80495! Combo!! !

!

Easy!to!Hard! 0:00! 4:54!Easy!to!Anaerobic! ! !

!

Tabata!Timing!!Hard!to!Anaerobic!!

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6!3:16!

!

Jessie’s(Girl((Rick!Springfield!!

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NA! Seated!!!

Easy!to!Moderate!! 0:00! 3:16!!

Observation:!You!are!officially!halfway!through!class!!What!is!your!distance!so!far?!!

!Recovery!and!Discovery!!

!

7!3:53!

!

Club(Can’t(Handle(Me((Flo!Rida!!

80495! Combo!!

Easy!–!Anaerobic!! 0:00! 3:53!!

9!Sets!of!HIIT!12/8!timing!!

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8!1:43!

!

The(Wind(Cat!Stevens!

NA! Seated!!!

Easy! 0:00! 1:43!!

Recovery!and!Discovery!! !

9!5:52!

!

Face(the(Face((Pete!Townshend!

904100! Seated!! Seated!!

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Easy!! 0:00! 1:47!Easy!to!Anaerobic! 1:47! 5:52!

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Toughest!part!of!class!!True!Tabata!20/10!

!Challenge:!Find!you!max!wattage!so!far.!This!will!be!the!most!challenging!part!of!class.!Hold!yourself!

accountable!and!completely!go!above!and!beyond!!!

!

10!3:52!

!

Rest(of(My(Life((Ludacris!

NA! Seated!!

Easy!to!Moderate!! 0:00! 3:52!!

Recovery!and!Discovery!!

!

11!5:51!

!

Good(Feeling((Flo!Rida!

75490! Combo!!!

Moderate!to!Hard!! 0:00! 5:51!!

30/30!HIIT!! !

12!3:51!

!

Royals((Pentatonix!

NA! Seated!!

Easy! 0:00! 3:51!!

Cool!Down! !