BRONCO // 20 Minute HIIT Cycling Workout Spin Class
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- čas přidán 9. 09. 2024
- czcams.com/users/kirste...
This 20 min spin class is a cycling workout featuring transitions, climbs, and heavier tension sprints - bring on the horsepower! Who needs Peloton workout videos when you have CZcams!? Click LIKE and SUBSCRIBE to help support my channel!
Thank you!
I hope you enjoyed your workout! If you would like to donate to my channel, click here: donate.stripe....
Thank you so much for all of your support!!!!!
Here is the full 20 minute workout:
Warm-up: 3 minutes
3 x Sets:
60s Climbing Transition/30s Rest
30s Sprinting Transition/30s Rest
2 Minute Increasing Resistance Climb + 30s Sprint Finisher
* Set Rest: 30s
Cool-down: 1 minute
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CONNECT ON INSTAGRAM: @dietitianillustrated
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ABOUT ME:
Hi! My name is Kirsten, I'm a Registered Dietitian, Professional Home Economist and Spin Instructor with a Bachelors degree in Kinesiology. Health and fitness is my profession, but more than anything, it's my passion! I create content to share this passion with others, all in the name of fostering inspiration and motivation!
Thank you for checking out my channel,
Kirsten Allen, BSc Kin, RD, P.H.Ec.
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YOGA STRETCH FOR RUNNERS & CYCLISTS: • Yoga Stretch for Runne...
POST-WORKOUT GUIDED STRETCH: • POST-WORKOUT GUIDED ST...
GUIDED MEDITATIONS: • GUIDED MEDITATIONS & B...
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MY RESISTANCE SCALE:
The resistance numbers that I call out are subjective (based on feeling) on a scale out of 10... For example:
*0/10 = no tension
*3/10 = the lowest tension we use, enough to give you leg control during rest periods, warm-ups, cool-downs. Minimal effort needed to push the pedals but still a little bit of push-back.
*4/10 = stride tension. More push-back for higher RPMS during quick & relaxed sprints.
*5/10 = seated sprint tension OR tempo tension (80% effort, comfortably uncomfortable pace - like the middle of a race where you pace yourself but are still working!). Enough push-back for leg control at 100+ RPMS in the saddle.
*6/10 = enough tension for leg control with standing sprints.
*7/10 = the level at which it starts to feel like a climb when you are in the saddle. Sometimes we sprint at this tension when the focus is on power. I call these heavy tension sprints either POWER SPRINTS (seated) or FULL THROTTLE SPRINTS (standing).
*8/10 = this tension makes standing efforts feel like a climb
*9/10 = standing climbs
*10/10 = the heaviest tension you could theoretical handle while still being about to maintain 60-80 RPMs.
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DISCLAIMER:
All information presented on this platform is provided for educational purposes only.
Kirsten Allen and Dietitian Illustrated strongly recommend that you consult with your physician before beginning any exercise program. You should be in good physical condition and be able to participate in the exercise.
You should understand that when participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, or act upon any information presented in these videos, comments, or messages, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge Kirsten Allen and Dietitian Illustrated from any and all claims or causes of action, known or unknown, arising out of Kirsten Allen's and Dietitian Illustrated's negligence.
Sincerely,
Kirsten Allen, BSc Kin, RD, P.H.Ec.
#spinning #cycling
Thank you to everyone who immediately gave this video a THUMBS UP - I see you and I'm so grateful for your support!! 💜
Sprint finishers totally crushed me… in the best way! LOL😅
Bronco!!!!! Such a challenge! Way to go! Keep up the great work, Deanna! You're on fire! 🔥🔥🔥
Love your 20 minute rides Kirsten!! They never fail to challenge and bring on the sweat! Thank you for your time and talent🎉
Wooohooo!!! Spicy Monday!!! Fantastic work, Katy! Thank you so much!!
Yeah Top👍😎 made Bronco HIIT Cycling Performance with a beautiful hairstyle thank you Kirsten 😍 yeah for me a 👍😎 Tuesday
🙌🙌
This ride has it all K.A.!
R.p.m. going crazy, legs feel like jello, I'm sweating like a warehouse operator whose warehouse has no air vents.
Power climbs and sprints are a brilliantly incorporated into this magnificent workout.
Bronco, Bronco, Bronco for me.
❤️ this workout, it's amazing
Way to go, William!!! Have a great weekend! 👏💯🏆
@@KirstenAllen
Have a great weekend Kirsten.
👍🤩👌
That one got the heart rate going GOOD ride...
Yayyy!!!!! Mission accomplished!!!! Thanks for riding with me! Keep up the hard work, Charles!
90 days straight of your 20 min spin classes - Rehab is going really well ! Funny thing is I know sessions so well I know what you’re about to say - lol !
Oh my goodness! That's commitment!!!! Keep up the great work! I'll have to make some more 20s!
Yes please ! 🙂
Thank you so much, Kirsten!!! 😊😊😊
Incredible work, Deanna! Keep up your amazing consistency and enjoy the weekend! 😍🔥🏆
This was soo good like hot soup on a very cold day.
🤩💖
Favorite new 20 min ride !!! No time to think just go lol!! loved the music loved the ride Once again! Thank you!!!!👏🏾👏🏾
Yayy!!!!!! Outstanding work, Janelle! So happy you loved this one!! 🙌🐎🏆
Just what I needed to start my weekend!!! Many thanks Kirstin!!!
Have a great weekend, Deanna!!! 🙌🥰🎄
Did it twice! Love all your sets, easy to extend. Middle sprints were my favorite ❤️
Outstanding work, Summer!!!! 🤩🏆🙌
Thank you, Kirsten!
You are so welcome! Great work today!!!
Okay this wasn’t to bad I love heavy resistance !!! 💪
Perfect!!! Your time to shine!!! Great work! 🏆🐎💯
Perfect ride to kick off the weekend!! Thank you!😊
Yayy!! Have a great weekend, Deanna! 🙌🏆
What a tough spin class, barely made it. Effect of Christmas still lingering, thanks Kirsten. Panting here😫😫😫😫
Lots of power!!!!! Way to go, Philip!!!
What a fantastic sweatfest of a 20! Max HR came in at 168 🥵
Woooooo!!! Way to go, Naomi!! 🐎🏆
Fantastic. Straight to the point in this brief but intense workout. Thanks!
Yes!!! Awesome work, Trish!!!! 🙌🏆
I love this ride! ❤❤❤ thanks K 😊
Yayy!!!! Bronco! You crushed it!!
Awesome as the first time…❤ non stop breath defying ride Kirsten🎉
🙌🙌🙌
Perfect 20 minute ride! Great concentrated workout.
💯🐎🏆
Yee Haw!!! This ride kickstarted my day! Thankful!
🐎🐎🐎!!! Awesome! Have a wonderful weekend, Deanna!!!
WOW! Crazy sweaty. Myzone peak heart 181. 3blue 2 green 9 yellow 7 red. Glutes fried. Thought I'd do Peaches after but I think I'm good😉
Wild 20 minutes!! Sweat like a pig😅Loved Bronco ❤you are awesome Kirsten🎉
So fun!!!!!! Way to go, Katy!!!!
You are so fun to workout with ❤️
Perfection 👌🏽 took this ride to 2 x rounds tempoing the warm up of the second round. Definately a peach 🍑 builder of a ride.
Amazing!!!!!! You work so hard! Keep it up, Patrina!!! 🏆🐎💯🤩
This was my first ride back after a two-week hiatus and it was TOUGH. The 30s rests between sets are no joke, it's barely enough time to stop dying with my breathing but not enough time to actually recover.
Welcome back, Jaclyn!!! Way to push through the ride! Rising to the challenge! You did it!!
❤❤❤back at it I love this ride! Thank you!!
I'm so happy you love Bronco!!!! Keep up the amazing work! 👏👏👏
Wow LOVE IT favorite 20🔥🔥🔥🔥🔥🔥🔥
🙌🤩
Awesome- was just thinking I needed a new 20 minute ride! ❤😊
Perfect!!!!
Same! They are my favorite, so easy to fit in before work but I still get an incredible cardio workout and sweat.
@@jaclyncortina4916 yes! 😁
Just what I needed today!!
Yayyyy! Wonderful! Thanks for riding with me!!!
Thank you 😊🚴♀️
💖💖💖 Thank you for riding with me!
Thanks Kirsten. Great ride!
Way to go, Brad!!
Had a headache that was bugging me all day. So chose a short one. Forgetting how much work you cram into twenty mins😂. Loved it though thanks as always 😊
Hope you're feeling better today!! Yes, these rides are jam-packed!!! Great work, Laura! 🔥🔥🔥
Instant classic ❤
🎉 Yay!!! Way to go, Nathan!!
I loved this one so much. I don’t know what it is about it! Also, I only follow two instructors for spin. I love the other one, but I find it hard to progress, because she does not give enough rest. With you, I have increased my speed and resistance. You are perfect! Thank you so much for these amazing workouts. I always work up a sweat with you, and I feel worked out.❤❤❤❤
I'm so happy you enjoyed this one!!!!! Thank you so much for riding with me and for the positive feedback!!! That's amazing to hear you've been able to level up and progress!!!!! Way to go, Jodi!!!!!
Kirsten, I’ve been trying to donate to you all day. It keeps getting rejected and I’m not sure why. I’ll keep trying.
@@jldgottarun Wow, thank you so much, Jodi! 💖 Maybe the Stripe server is down for maintenance.. I'll have to look into it 😬 Thank you regardless!!!!
I loved this ride and will do it again tomorrow. The music is absolutely wonderful. It made this ride, plus the HIITS, like I escaped to my happy place. Thank you for this fun ride and all your cycle class rides. 🌞
Again tomorrow?! Yayy!!!!! Thank you so much for sharing all your positive feedback!!! I'm so happy you enjoyed the audio! See you tomorrow! 🤩🥰🏆
That was a tough class - intense transitions - excellent workout!
🙌🙌🙌 Great work, Sol!!
Nice ride! it flew by , def come back to this one❤. Thanks!!
Yayyy!!!!! 🐎🐎🐎💖🏆
Back again!
LOVE this one! Climb to sprint ratio is spot on!! Can’t wait to do it again when I shake this mild upper respiratory thing I got going on! Keep killin it KA! 🔥❤️ xoxo
Hope you're feeling 100% soon!! Thanks for riding with me!!!! Beast mode!
Thank you again 😁
You're welcome!!!!! Superb work today, Rich!
This was exactly what I needed on a Friday after work to usher in the weekend. Love your videos! I use your videos exclusively for my spin workouts. Keep them coming!
I'm honored! Hope you have an amazing weekend, Lisa!!!! 😍😍😍
Another great workout-thanks!
Awesome work, Victoria!!! 🏆🙌
Wild and untamed is the perfect way to describe this amazing ride!!! Definitely felt like I was riding a Bronco and what a challenge it was!!! I loved the pattern of moves in the 3 circuits!! Excellent Ride!!!
🌬️ Now onto your quick Higher Love ride to finish off my ride today!!!
🚵♀️🚴♀️💥🔥💦👏👏👍😁!!!!!
You are AMAZING! Thank you so much for riding with me and all of your support on my channel!!!!! So happy you enjoyed this 20 minute session! 🐎🐎🐎
Love it so much, I’m doing it twice! Awesome HIIT workout. Thank you 🙏🏾
Twice!!? Wow! Great work, Jae!!!!
❤ fab session
Wooohoo! Awesome work, Sue!!!
❤❤❤
Amazing work, Jomini!! 🏆🙌
🐎 this was a tough one!! Thank you so much!! 🙏❤️
Amazing 🎉
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Thanks! You are amazing. Would you consider doing a couple of easy spin workouts for recovery days? I would be so grateful!
Great work, Jodi! Do you mean like lighter workouts or just straight up cruising at a steady state for 20-30 minutes? Thanks for the suggestion!! 💖🤩🏆
Kirsten, I mean, a fun and easy workout, where maybe you get a little sweat, but meant for a rest day. (20-30 min). There are no recovery day spin workouts out there. I also love, love, love how you always show cadence and resistance on your workouts. Those are very helpful for making improvements. Thank you for making amazing workouts.
@@jldgottarun Will do!!! I noticed that as well, but I wasn't sure if people would be interested. Never hurts to try!! Thank you, Jodi! 💖💖💖
@@KirstenAllen, THANK YOU SO MUCH! I am excited! I honestly think you are the best spin instructor, and I am so grateful to have found you. ❤️ I am a fitness instructor too, and have been for years, so I appreciate safety and effectiveness, and you certainly always include those in your awesome workouts.
@@jldgottarun ☺️☺️🥰😍 Wow, thank you for all the positivity and support!!! Have a great Sunday!! 💖💖💖
Love it, thanks
Awesome!!!! Thank you so much for riding with me, Sherwin!!! Keep up the great work!
So grateful that wasn't 30 minutes 😅
I know lol! Great work, Shannon!!! Have a relaxing weekend! 😅🤩
Hi Kristen Allen, I'm very interested in all your videos, because your videos are very useful for me, thank you very much
💖💖💖💖
@@KirstenAllen thanks😍😍
Oh man. I did this one twice and I'm dripping sweat 😓
Twice?!? Insanity!!! Way to go, Stephanie!!! 🏆🏆🏆
Defo NOT a walk in the park least any of the parks i know. one of the toughest 20 min spins 11.44 kms, 171.7 cals and HR peaked at 119 bpm. Your brutal Kirsten but its working 🤣🤣🤣🤣
Wooooo!!! Bronco is always a blast! Haha! Great work!!
I did this after two other x20 minute spins and I must admit I didn't think I was going to make it 🤣🤣🤣🤣
Holy smokes!!!! Way to go, Rod! 🔥🔥🔥
❤
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Ps sorry I was late on this ride foot injury kept me away.
Hope your foot injury is recovering well!! You crushed it today! Peaches for another day! Haha 🤩🏆
What type of bike is that?
Star Trac Spinner NXT
😅
🫠😂🏆
Nehhhhhh is that what a horse sounds like??? Lol😂
Haha! Wooo! Great work, Toni! 🐎🐎🐎
Brilliant work out for only 20mins !! Such hard work thanks x
Way to go, Caroline!!!! 🙌🙌🙌