Workout Program Builder
This 45 minute indoor cycling workout is aimed at building your stamina and VO2 Max with a mix of climbs and sprints, we will be spinning at high intensity for the majority of the ride!

Here is the full TRAIL BLAZER workout:
Warm-up: 5 mins (incl. 4 x 15s strides)
5 x Sets
15s Sprint/15s off/30s Climb/15s Off/15s Sprint
10s Rest/20s Sprint/10s Rest/20s Sprint/10s Rest/20s Sprint
30s Tempo/2:30 min Rolling Climb
*Set Rest is 45s Off/75s Tempo
Cool-down: 2:30 mins
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CYCLING SHOES: Shimano IC3 – available at https://shimanoindoor.com/
Use the code KIRSTEN15 to save 15% off Shimano IC Footwear!
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JOIN THE KIRSTEN ALLEN SPIN CLUB: https://www.strava.com/clubs/kirstenallen
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CONNECT ON INSTAGRAM: @dietitianillustrated https://www.instagram.com/dietitianillustrated/
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BIG thank you to everyone who chooses to support this channel through my Lululemon affiliate link, Meal Plan purchases, and Super Thanks! You are all AMAZING!

* SHOP FOR NEW WORKOUT GEAR USING MY LULULEMON AFFILIATE LINK HERE: https://lululemon.prf.hn/l/7R0vG0G

As part of the Lululemon Collective, I do receive a commission on purchases made through my affiliate link which I re-invest into making the channel content even better! Thank you so much to everyone who has supported me through their purchases so far!

* PURCHASE YOUR OWN BODY COMPOSITION & WEIGHT LOSS MEAL PLAN ($20 CAD): https://dietitianillustrated.com/nutritionservices/meal-plans/
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DOWNLOAD YOUR FREE 8-WEEK SPIN PROGRAM FOR BEGINNERS HERE:

Kirsten Allen 8-Week Spin Program


*All thumbnails in this document are clickable links!

This program is intended to guide you through my ever-growing library of spin classes so that you can gradually build your strength, speed, and endurance on the bike!

Starting with two indoor cycling workouts weekly, and progressing to three by the end of the eight weeks, this program will give you the stamina and confidence to tackle the more advanced and longer duration classes you never thought possible!
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Other Helpful Videos:
SPIN BIKE BUYER’S GUIDE: https://youtu.be/gb-kMUtQu0I
PROPER SPIN BIKE SET UP: https://youtu.be/EQuzN-2wmyE
POST-WORKOUT GUIDED STRETCH: https://youtu.be/haolBdJFCHk
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* This is a referral link *
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DISCLAIMER:
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, 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.

Happy Sweating!
Kirsten Allen

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