Ready to rock? Five sets of 1:1 strength intervals, a set of sprints, then finishing strong with a 7:30 climb to LA Woman.
What do those symbols mean? These are shorthand for movements, speed and intensity from Mad Dogg/Spinning®. When the square is filled on the lower right, it’s a bigger gear, slower RPM (seated climb); Upper fill is a big gear, out of the saddle in hand position 3 (standing climb); Square with a line is seated, lighter gear, higher RPM; Square with a dot over a line is out of the saddle, hand position 2; and a square filled on the lower right with a diagonal line (song 8) is a Sprint out of the saddle in hand position 3. You can check out our post on symbols for more details.
Rock on and stay awesome!