I teach a spin class once a week right now and I’m committed to making new playlists each week. I give tons of credit to spinningmusic.wordpress.com because this lady has allowed THIS newbie to get some confidence as a new instructor. She has a giant library of songs that conveniently I have a lot of the same of. She gives each song a purpose and helps drive the riders to go after it. I’m slowly starting to forage my own path and pick songs she doesn’t have. Its been a huge comfort though to be able to check out a pro’s blog and get not only direction, but a great foundation for a killer work out. This playlist was for my first class over a month ago; hopefully you’ll get a great workout and leave feeling slightly worn out but that it was very much worth it!
Jump:
Warm Up
Start Me Up:
Medium tension, about a 7 on a flat road
Bring it up on Grown Man Cry **50 secs—up quarter notch
Sit it down at 1:15
Bring it up Grown Man Cry **1:40-quarter not up, push the pace
Sit down at 2:00
Grown Man Cry 2:22 notch up and out of the saddle
Stay up, another notch at 2:40
Hold on to it, (minute standing)
Mony Mony
There’s a nice 40-50 second recovery period between each sprint,
so when you go, you should go all out– race day pace!
Circuit
Seated pace
Stand at 28
Race at 40-1:00
Seated pace 1:02
Stand at 1:30
Race at 1:43-2:03
Seated pace at 2:05
Stand at 2:45
Race at 2:55, hold on til 3:17
Sit at 3:16
Stand 3:45
Race at 3:58, hold it for the last minute
Jessie’s Girl
Take your speed up 10% at each chorus
Take it back down to a 6, get ready for the surges
Turn it up to 7 at (0:22 – 0:45)
Speed thru chorus
Back to pace and turn it up to a 7.5
1:00 speed chorus, hold on for double chorus til 1:40
30 sec normal, then at 2:16 – 3:14 chorus speed til end
You Shook Me All Night Long
Slow build, start at a 6.5
30 sec, turn it up to a 7
1:01 Stand up
1:16 sit down, turn it up 7.5
1:47 Stand up, hold it 30 secs up
2:20 sit it down, turn it up 8
2:50 Stand it up,
Last 40 second give it speed and don’t touch the dial
Raspberry Beret (UP downs)
7 Flat road, catch breath
24secs in demo up down tempo
4 up, 4 down
55 sec Chorus 2 up, 2 down
Sit down at 1:15 “looovvee her” turn it up
4 count up down
1:50 2 count up downs
Sit down at 2:12 “loovvee herr” turn it up
4 Count up downs
2:46 2 count up downs
Slow down and turn it down at 3:10
Ice Ice Baby
Back to a 6
41 sec up to a 7
58 sec Stand up and slow pace
Sit it back down 1:15
1:31 notch up
2:04 notch up
2:21 Stand up and slow pace
2:37 sit back down
3:10 Stand and slow pace
3:31 sit it down, notch up
3:57 stand it up and ride the hill out
You Make My Dreams Come True
Back to a 6 flat road
Now take it to a pace that you can maintain but is challenging
1min turn it up
2min turn it up
3min turn it up
Make it all about your cadence, try and keep the same pace the whole song
Billie Jean
Start building your hill, just at the base, feel about a 7
1:13 stand it up, turn it up to a standing 7…
1:26 Speed standing hill
1:48 sit back down, don’t touch the dial
2:32 Stand it up, turn it to a standing 8
2:48 speed it up, standing hill
3:06 keep standing, keep your speed
3:28 sit it down, don’t touch the dial
4:20 if you need to stand to push though, last 30 secs
Sunglasses At Night (Debateable)
Flatten out back to a 6
Get your legs rolling
45 sec sprint
1:02 back to pace
2:10 sprint
2:39 back to pace
What I like About You
Jumps
4 count ups, 4 count downs
36 secs, 2 counts
47 sec, 4 counts
1min 2 counts
1:18 8 count up downs
1:48 4 count up downs
2:06 2 count up downs
2:36 4 count up downs
Hungry Like the Wolf
(3:42): Okay, take the tension to 4/10, get up off the saddle, and find the beat. Increase the tension every 60 seconds until you’re at the max you can handle and still keep the beat.
Take On Me
Flat road, we’re gonna finish the work out with some quick sprints.
Give it everything you’ve got, it’s the last 4 mins
37 add some wind
52 speed it up
1:15 back to pace
1:31 speed it up
1:55 back to pace
2:13 turn it up a little, keep your pace
2:51 speed it up, hold to it for a long speed ramp
3:20 sprint for ten secs
Slow it down, ready for cool down
HUNGRY EYES (COOL DOWN)
BLINDED BY THE LIGHT (COOL DOWN)
Lengthy post but hopefully you can pull together the play list and print this out to kick your butt on the bike!