Fun spinning

How to kill yourself on a spinning bike:

10 minute warm up
3 minute interval to get really warm
2 minute cooldown
10x 60 seconds 90% @ 100rpm, 60 seconds rest. You should barely be able to do the last one. It should be uncomfortable and if you're vision is slightly blurry you're probably doing it right.
10x 30 seconds 95% @ 120rpm, 30 seconds "rest" @ 60rpm (same resistance). If your pulse goes down between intervals, you're probably doing it wrong.
6 minute cooldown
1 minute 99% @ as many rpm as you'd like. go faster towards the end
2 minute cooldown
40 seconds 99%
10 seconds 100%
10 seconds apeshit-get-out-of-the-saddle-sprint-until-you-fall-off. If you're not blacking out, feeling nauseus, tasting blood and having respiration problems, you're probably doing it wrong.
Cooldown and stretching