Core Revolution 11-1-10

Another great class last night!  I find it so flattering that so many folks drive all the way to my new place to spin with me.  My cousin drives about 30 miles and a few folks drive about a half an hour to spend some time sweating with me.  We had a great workout and here is what it looked like:

Interval profile, about 50 minutes from warm up to cool down.

Warm Up - Intensity: 50-65% mhr, Cadence: 60-80 rpm.
Teenage Dream - Katy Perry

Hills - Intensity: 70-85% mhr, Cadence: 60-80 rpm.  Seated, 2 and 3, increasing resistance gradually.
Like a G6 - Far East Movement

Running Flats-  Intensity:  80-85%, Cadence: 80-110 rpm.  Seated and 2.  Be sure to put a tiny hill under the wheel before going up to 2.
Machines Can do the Work - Fatboy Slim

Jumps - Intensity: 75-80% mhr, Cadence: 60-75 rpm.  Moderate hill, four count, from 1 to 2.  3 sets.
Living in a Dream - Finger Eleven

Sprints - Intensity: 85-92% mhr, Cadence: 80-110 rpm.  Super heavy resistance.  Explode out of the saddle to 3, then down in the saddle for 15 seconds of hard work.  3 sets.
Let's Go Crazy - Prince

Recovery - Intensity: 70-80% mhr, Cadence: 80-110rpm.  Heart rates come back to the aerobic zone. 
Hawaii - Blackbird Blackbird

Climb - Intensity: 80-85% mhr, Cadence: 60-70 rpm.  Seated and at 3.  Load it up gradually until you reach the maximum resistance.  Slow and heavy going up a steep mountain.
A Little Bit More - Jamie Lidell

Running Flats - Intensity: 80-85%, Cadence: 80-110 rpm.  Seated and standing.  Keep resistance under the wheel at all times.  Fast, coming down the other side of the mountain.
Dancing with Myself - The Donnas

Running Hills - Intensity: 80-90% mhr, Cadence: 80-110 rpm.  We start with a moderate hill seated, then add it on and bring it up to 2.  We then add a little more on and bring it out to 3.
Check it Out - will.i.am & Nicki Minaj

Seated and Standing Climb - Intensity: 80 - 85% mhr, Cadence: 70-80 rpm.  Start in the saddle, gradually add on resistance, bring it out to 3 for some surges of power.
Baby Got Back - DJ Lobsterdust

Climb - Intensity: 80-85% mhr, Cadence: 60-70 rpm.  As heavy as you can handle.  In the saddle and out to 3
Stop for a Minute - Keane

Running Heavy Hills - Intensity: 85-92% mhr, Cadence: 80-110 rpm.  Keep it heavy, keep it fast! Alternating 1 and 3.
Sound of Madness - Shinedown

Seated Flats, Standing Flats, Standing Climb - Intensity: 80-85% mhr, Cadence: 80-110 rpm.  Add on the resistance when you take it up.  Very intense!
Welcome to the Jungle  - Guns n' Roses

Cool Down - Intensity: 50-65% mhr, Cadence: 60-80 rpm.  Stretch, bring the heart rates down gradually.
Just a Ride - Jem