Yesterday we had a wintry mix of rain, sleet, hail and snow for the first time since last Spring. I thought for sure my class would consist of me and my husband, but to my surprise, I had a room full of die - hard's that wouldn't let a little snow stand in their way! Here is what our workout looked like.
Endurance ride - ~50 minutes.
Warm Up - Intensity: 50-65%, Cadence: 80-110 rpm.
Dreams - Cranberries
Seated and Standing Hills - Intensity: 70-80%, Cadence: 60-80 rpm.
O.M.G. (remix) - Usher
Seated and Standing Climb - Intensity: 80-85%, Cadence: 60-70 rpm.
Nothin' On You - Bruno Mars
Seated and Standing Climb - Intensity: 80-85%, Cadence: 60-70 rpm.
Bittersweet Symphony - The Verve
Running Flats - Intensity: 80-85%, Cadence: 80-110 rpm.
Flaunt It - Djfancofabi (this is my best buddies favorite spin song!!)
Running Hills - Intensity: 80-85%, Cadence: 80-110 rpm. This is heavy and fast. Keep a consistent pace regardless of body position and resistance increase.
Eminence Front - The Who
Running Hills - Intensity: 85-92%, Cadence: 80-110 rpm. This is intense. Heart rates come up a little higher than in a traditional "endurance" ride, but its worth it!
More Human than Human - Rob Zombie
Flats, Hills, Climb - Intensity: 80-85%, Cadence: 70-110 rpm. All three positions on the bike, alternating resistance from flats to mountains.
Message in a Bottle - Matisyahu
Jumps on a Hill - Intensity: 75-80%, Cadence: 60-80 rpm. Big hill under the wheel with steady, controlled jumps from 1 to 2, 2 to 3.
Kick in the Teeth - Papa Roach
Sprints - Intensity: 85-92%, Cadence: 80-110 rpm. Super heavy resistance when you break through the gear at 3.
Invincible - Adelitas Way
Recovery, Hills - Intensity: 70-80%, Cadence: 60-80 rpm. Let the heart rates come back to the aerobic zone.
Shut Up and Let Me Go - DJ Lobsterdust Remix
Climb - Intensity: 80-85%, Cadence: 60-80 rpm. Max out the resistance and use the entire leg for this short song.
L.O.V.E. - Ashlee Simpson
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