My 5th week of teaching at The Revolution was last night and I thought it was time to teach a different kind of spinning profile. I concentrated heavily on strength training for this ride, meaning, lots of mountains to climb!
Warm Up - Intensity: 50-65% mhr, Cadence: 80-110 rpm.
Start a Fire - Ryan Star
Running Hills - Intensity: 80-85% mhr, Cadence: 80-110 rpm.
I Like It - Enrique Iglesias and Pitbull (I played this as a member request)
Climb - Intensity: 80-85% mrh, Cadence: 60-80 rpm, This is super heavy in and out of the saddle.
The Sex is Good - Saving Abel
Climb - Intensity: 80-85% mrh, Cadence: 60-80 rpm, again, super heavy, nice steady pace.
Sweet Emotion - Aerosmith
Sprints - Intensity: 85-92%, Cadence: 80-110 rpm. Super heavy resistance when you break through the gear at 3.
Day 'N' Night - Kid Cudi
Running Flats, Small Hills, Standing Run- Intensity: 80-85%, Cadence - 75-100 rpm. We switch up the resistance and our position during this song.
Drown in the Now - Crystal Method and Matisyahu
Climb - Intensity: 80-85% mrh, Cadence: 60-80 rpm. Max out the resistance and maintain a steady climb.
Rich Girl
Seated and Standing Hills - Intensity: 70-80%, Cadence: 80-100 rpm.
Cascade - Deluka
Jumps/Jumps on a Hill - Intensity: 75-85%, Cadence: 70-90 rpm. 4 counts from position 1 to 2. Then, 4 counts from position 2 to 3. End with a fast climb.
Come on Eileen - Dexy's Midnight Runners
Climb - Intensity: 80-85% mrh, Cadence: 60-80 rpm. Seated and standing while a heavy gear is under the wheel. Push and pull using the entire leg.
Beautiful Dangerous - Fergie and Slash
Hills - Intensity: 80-85%, Cadence: 80-100rpm. Moderate hill for resistance, constantly adding it on more and more until the end of the song.
Hot Tottie - Usher and Jay Z
Seated and Standing Flats - Intensity: 85-92%, Cadence: 80-110 rpm. A little fast work right at the end to spike heart rates.
Proper Education - Eric Prydz vs. Floyd
I have to tell you, your music kicks A. The class I went to last night was def lacking in the music department, this post makes me wish it had been better!
ReplyDeleteThanks Mrs.Traweek! I pretty much spend my entire paycheck on music!
ReplyDelete