5 x 8 spin and RipRow™ session

Here’s a nice workout for a “medium” day when you’re too tired to push hard, but you want to get moving and make yourself an even better human.

When I sit on a trainer it makes me feel tight and stale. I like to counteract that  feeling with one-armed RipRow™ work. It opens up the shoulders and hips, and the rotation feels great. 

Setup

1. RipRow™ set to resistance #1. Lock the steering.

2. Bike of your choice on the trainer of your choice. Easy gear and light resistance.

Put them close together. 

Spin 5 minutes sitting

Turn an easy gear at the highest cadence you can while staying smooth. Shoot for 100, 110, 120 or more rpm.

Feel free to use a cadence sensor. I prefer to count reps. It keeps me focused on kung fu pedaling skills. 

The wattage might feel low, but the cardio effort should feel moderate.

For extra skill points, use flat pedals. Play with your foot position. When your pedal spindle is under the front of the ball of your foot, that often helps you spin more smoothly. (When your pedal spindle is under the back of the ball of your foot, that often helps you push taller gears.)

RipRow™ 5 minutes

Do the Fours pattern with one arm for one minute, then switch arms. In the last minute do 30 seconds with each arm.

Maintain light workload. I'm testing the RipRow™ app today, and I making 50-150 RipWatts. 

Strive for mega range of motion. Push your grip away as far as you can. Bring it all the way to your body. 

Repeat

Strive for a total of four rounds, which will be 40 minutes of work.

Enjoy the feeling of a nice spin, then open everything up on the RipRow™.

Then go to work and do something amazing. 

Lee