Core Revolution 11-15-10

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