Speed Acceleration Spin Ride

I had to share this KILLER spin ride I taught yesterday.
This is 45 minutes of relentless acceleration intervals.
Get ready to sweat!!

5:00 min Warm Up: Flat road 80 - 110rpm
3:45 Accelerations begin! Flat road: :30 accelerate (do not go above 110rpm - if you do - add resistance!), :30 recover (do not fall below 80 rpm)
3:30 Establish a seated climb 60 - 80 rpm :30 accelerate : 30 recover
4:45 Standing Flat Road 80 - 110 rpm :30 accelerate :45 recover (stand whole time!)
4:00 TABATA Intervals Seated Flat 80 - 100 :20 accelerate :10 recovery (do not go above 110 rpm on acceleration, if you do - add resistance! Try not to fall below 80 rpm on recovery)
3:00 RECOVERY Flat Road ... flush legs, no resistance.
1:00 establish BIG Hill
3:15 Standing Climb :30 acceleration :30 recovery 60 - 80 rpm
5:00 JUMPS Seated flat, Standing Flat 1:00 4 count jumps up and down, then 1:00 acceleration jumps - quicken cadence and jump speed 80 - 110 rpm
5:00 Seated Flat 1:00 acceleration 1:00 recovery 60 - 80 rpm
2:00 RECOVERY fast and flat 100 -110 rpm no resistance
5:00 cool down/stretch

(image from: shutterstock.com)