Hello to another week!
I have been working with my class for almost 2 months now on a speedwork / endurance based period, where it’s a bit of a mashup between the two. The goal is to work on holding the quicker tempos (80-110) but then also add in intervals where we challenge the heart rate and activate those fast twitch muscle fibers.
Of course they are no fun but after doing them consistently we definitely get stronger. I, for one, have noticed that my calorie burn has gone up almost consistently by about 120-130 calories per class .. WHAT? Yea, that is so nice!
So let’s look .. the goal is to have quicker tempo music with a little bit more intensity to help push them through the workout, in coordination with my instruction.
I actually goofed on the order on this but just ‘went with it’ and while it was a rough ending it really worked out.
NOTE: Not all the songs are showing up below .. it seems that only the Spotify versions are in the list .. and even then it does not look consistent. Spotify is delicate.. I added links to all the songs below.
I’ll give general RPMs that we worked in but knowing that we are all different I’ll leave the tweaking of this up to each of us 🙂
The entire class stays on a flat road with RPM between 80-110. The surges will, obviously, surge a bit on the higher end of the scale, but the rider is always in control of the bike.
Warm Up – Deorro / Chris Brown – Five More Hours
Jumps – Robin Thicke – Blurred Lines (Justin Sane Bootleg)
Seated Flat with Surges – Nickelback – Burn it to the Ground. Surges on the chorus, and I believe that there are 3 of them.
Endurance – either as Seated Flat (no surges) or Standing Flat, or both – Nicky Romero – Let Me Feel .. On endurance songs I like to give them a choice as to how they ride the song.
Seated Flat with Standing Surges – Bingo Players – Nothing to Say. There are 2 in here I believe. Even picking up the pace in this the RPM range should not go above 110.
Endurance – either as Seated Flat (no surges) or Standing Flat, or both – DJs From Mars – Eine Kleine Big Boot Bonkers. On endurance songs I like to give them a choice as to how they ride the song.
… this is where it gets tough and I remind them of their options … every other song is a flat with surges.
Seated Flat with Surges – Kaskade – Lick It .. this is one of my top 5 seated flats I believe. Just love it.
Seated Flat with Standing Surges – Fall Out Boy – The Phoenix. Even picking up the pace in this the RPM range should not go above 110.
Seated Flat with Surges – Swedish House Mafia – Greyhound (Radio Edit). Love this. There are 3 in this .. 2 back to back and then a break before #3.
Endurance – either as Seated Flat (no surges) or Standing Flat, or both – Beyonce – Ring the Alarm (the Freemasons remix extended version) – This song is a long one so I’d adjust as you need to. Legs = tired. Knowing the two songs that followed I actually recovered them a bit at the end so they could walk into the last two songs a bit more stable.
Seated Flat with Surges – Steve Aoki – Freak .. there are a million in here. I believe I have 8 in there. Similar to tabatas but the length of them vary. So tough but so good ..
Seated Flat with Standing Surges – Autoerotique – Go! NOTE: Even ‘pushing the tempo’ at this stage they’ll still be pretty low in the 80-110 RPMs range. Legs are tired!
Cooldown – The Script – Breakeven
Thanks for reading!
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