- Fire burning (4:03)- Sean Kingston
- Higher Ground (3:12)- Stevie Wonder
- Show me what I’m looking for (4:00)- Carolina Liar
- Take me on the floor (3:31)- the veronicas
- I don’t care (3:34)- Fall out boy
- don’t stop (3:41)- ATB
- Knock you down (5:26)- keri hilson, kanya west, and ne-yo
- knock on wood (3:43)- Amii Stewart
- I feel love (rollo and sister bliss monster mix radio edit) (3:55)- donna summer
- takin’ care of business (4:49)- bachman-turner overdrive
- over more time (5:21)- daft punk
- Green light (feat andrew 3000) (4:44)- john legend
- Everything (3:36)- michael buble
Total time: 53 minutes
(1) Use this song as your warm up. Start on light resistance (flat road) and sit in the saddle and just find the beat. Stand up and run (hands in position 2) and then drop down to hands in position three. Sit back down. Increase your resistance (just a touch). Basically- just do a mix of everything in this song. The goal of this song is to start to sweat just a bit have your HR slightly elevated by the end.
(2) First climb! This is a HIGH RESISTANCE climb. Its only 3 minutes long so do not take it easy…your break will come during the next song. During this song you will transition from climbing in the seated position to climbing in position 3. Keep in mind that when you sit down it will be MUCH harder to get your legs around…to help yourself out, sit really far back in the saddle (as far as your butt will go)….this will help you use your quads in a more efficient manner. Its up to you how long you want to stay in the saddle versus climbing in position three…just make you do forget to transition!
(3) Still climbing for 4 more minutes! But at a LIGHTER resistance. This time, no transitions…you will stay climbing in position 3 for the entire song.
(4) Sit it back down in the saddle. Lower your resistance to a flat road or a little be higher than a flat road. This is three minutes of finding your discipline in the saddle (as we all know- no one likes to stay in the seated position for too long!). High cadence (which means the amt of revolutions per minute…AKA Quick Pace…fast legs!). When the song picks the beat up, you too will pick your pace.
(5) First set of JUMPS. What are jumps, you say? Basically you are going from seated to standing (with hands in position two) and back down to seated. I usually do a 4 or 6 second count. So you can say 1…2…3…4 (in seated), stand it up… 1…2…3…4…(standing in 2)…sit it back down and repeat. Do this at a resistance higher than flat road…basically your resistance should be at a “small hill”. You want to make sure you have control when you stand up and down up and down. You do not want to have too little resistance and flip over the handle bars! (it can happen…don’t laugh!) Also with jumps remember not to use your arms to propel yourself up and down. Lift with your CORE.
(6) SPRINTS!! 25 seconds long. What you want to do is right before the sprint…. touch up your resistance (so you have control during the spring…don’t put TOO much on…just a touch!). do the sprint (Sprint=as fast as your legs can possibly go around), take the resistance you put on back off and rest. Rest means ACTIVE RECOVERY. Legs are STILL moving quick. Just LESS quick. Get your HR back down…breath in the nose out the mouth and reset for the next sprint.
(7) Back to CLIMBS. Start at low resistance and every minute increase the resistance. You will be turning the knob FIVE times. So use your own judgment as to how much you want on…that is the beauty of spinning…you can make it as hard or as easy as you want it 😉
(8) Back to JUMPS. 4 count and 6 counts. Mix it up. When the beat picks up…pick up the speed of your count. Don’t use the arms to help you up!
(9) Pyramid sprints! 10s-20s-30s-20s-10s. rest in between. Same thing…give a touch of resistance before the sprint, do the sprint, take the resistance back off and get ready for the next sprint. Recovery/rest time= ACTIVE RECOVERY aka you are still spinning those legs quickly!
(10) Lets get back to climbing. What we are going to do during this song is increase the resistance while keeping our cadence. So as we increase the Resistance throughout the song, our legs will stay the same speed…we will keep the SAME pace. This will get very tough by the end of the song—so hold on tight!
(11) Back to 25 second sprints. With active recovery in between
(12) Back in the saddle for the ENTIRE SONG. When the beat increases, increase your cadence/pace.
(13) Last song! I like to use this one as an easy climb. Just enjoy the ride. You can mix it up with standing in 2 or seated or a couple of jumps if you get bored. Light resistance.
**cool down**- dont dare get off the bike without cooling down!!!! I use “If I were a boy” by beyonce for this playlist. Come back to the flat road and ride it out for a little bit. Then, take all resistance off and just let the wheel take your legs around—no effort AT ALL on your part. Inhale through the nose and bring the arms up over your head and exhale through mouth returning your arms to your side. Do some arm stretches (behind the back, in front, across, over head, etc.) Then hop off the bike and stretch out the legs!!!