Spinning / Indoor Cycling – 45 Minute Interval Profile 50/50 (45-02-04)

I taught this 45 minute profile the other day and really enjoyed it. I actually taught it a few weeks prior as well and was trying to remember which profile it was. I have been running short on time this week so I dug the notes out for this one and re-taught it … it was apparently a great coincidence!

This one is almost a 50/50 split between strength moves and faster paced tempos, with long enough focuses to really test both the mental and physical aspects of the class.

Ok, let’s have a look at this one a bit closer..

  • DeliriousWarm Up.
  • Move It, Shake ItEndurance Track. Note to all, I love the Jump Smokers’ remixes. They are worth checking out. The tempo of this song helps to really warm the legs up and get the heart rate going.
  • Love in the 21st Century – Endurance Track. Neon Trees has a few songs that make great seated flats. This is one of them. The only tricky part is that the second surge starts 4 counts sooner that you think. It will sneak up on you, if you’re not aware of it.
  • RevolutionStrength Track. I think this was on a previous profile. I will admit to playing it a few times lately .. 🙂 .. This one is inspired by CXWORX.
  • Heart Upon My SleeveStrength Track. When I first heard this song I was not into it but it has grown on me. Climbing in this one, with legs already tired from Revolution, this one starts to dig deeper into the legs along with the riders’ mental / physical strength and endurance.
  • Thunder – Strength Track. One more strength track before we switch. The legs are tired now so that switch is going to be a physical challenge as we switch fast and furious to the next song …
  • Greyhound – Endurance Track. So this one is not showing up on the list because it’s not a Spotify version. It’s a 3 1/2 minute version of the song by Swedish House Mafia. It’s a FANTASTIC seated flat. The tempo changes are hopefully easy to pick out when you listen to it.
  • Jealous –  Endurance Track. This is a good up tempo song to move into the last part of class now. After Greyhound the class is going to be winded and challenged. Using this song helps to push them ahead while taking advantage of the elevated heart rate.
  • What Do You Want From Me – Endurance Track. We’ll add half the gear back on for this one as we start to move into the one last hill.
  • Marilyn Monroe – Strength Track. Last strength track. The legs have gone from quick paces to a heavy climb set, then back to quick, and now this. They should be feeling this song!
  • I Love It – Endurance Track. I love this song, and hate this song! It’s short and mean .. and is that one last, massive push to finish class. The seated flat surges are 30 / 45 / 20 seconds long.
  • Stereo Love – Cool Down … the best part of class, right? 🙂

I hope you enjoy and definitely follow me on spotify (the link is below) as I will keep posting new rides!I also have playlists by spinning moves, i.e. seated flats, standing climbs, long songs, etc.

Thanks for reading!


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Spinning / Indoor Cycling – Intervals Profile (60-11-05)

I subbed a class for another instructor and when I sub I detour from my standard class structure and typically teach an intervals class (I’ll have to blog about my class structure in a future post). This one was a good one .. I had a real fiesty crowd in there and we had a great ride. My regulars got the rest of the class into it and the end result is great for everyone in there!

I’ll talk about it below the playlist.

NOTE: I’ll describe the type of tracks that I used them for below (i.e. fast pace, strength, etc) but definitely use your own interpretation on building your class and what moves go with which (standing climbs, seated climbs, etc). The beauty of indoor cycling is that we all bring something new to class and we all hear the same songs differently! We can help inspire ideas with each other and then take those ideas and run down our own paths 🙂

Time of Our Lives – Warm Up – I really like this song and was happy that they released a clean version of this. Granted they don’t drop the F bomb but if I can get the language out of it, then I am a happy instructor.

Blow – Endurance Pace Track – This song is a pretty upbeat song and it actually feels longer than it is (at least for me). It’s a good one to really warm up the legs and to find the initial tempo.

(If You’re Wondering If I Want You To) I Want You To – Endurance Track – I love this song so so so so so much. It’s a great seated flat for the beginning of class. It has just enough ‘rush’ without wearing them out too much early on. 

Get Up Moderate Resistance Track – This track we start building in resistance. The pace needs to be quicker and yet still challenging for the legs. We’re starting to work our way into the initial climb in class.

Rock Your Body (Paul Oakenfold mix) – Strength Track – The first hill hits us here. I love this remix. It has a great beat and gives new life to an older, but still awesome Justin Timberlake song.

Uma ThurmanStrength Track – I may have to ban myself from playing this song because I am putting it into too many playlists lately. I LOVE Fall Out Boy and I really love this one. Still working on that same hill.

Lick It – Endurance Track – I may have to ban myself from this one too! I love the BOOMS in this track. I taught this in this profile as a seated flat but I have also taught it as a climbing track and a speedwork track. It’s so diverse and it really just pulls you in! We take the hills off for a track to throw the legs a twist on this one. The goal is to take enough to feel the difference but not lose the legs, or the riders.

Not Myself Tonight – Strength Track – Adding the hill back in for one track the class is going to feel the benefit to that flip flop in resistance that we just did.

Recess – Endurance Track – We switch again, using the same goals (take enough off to feel the change but still stay in the game). I am a big fan of Skrillex and, again, this is a song that I have used too many profiles for different purposes.

Give it to Me – Strength Track – This is the last switch back until the end. The legs at this point are feeling the burn. This is the last of the hills.

Alone Again – Strength Track – I found this one the other day and I love it. It’s a good one that helps pull you along.

I Remember – Strength Track – The last climbing song. It’s long and tests the endurance and strength for everyone.

Bangarang – Endurance Track – I think that this is one of my top 5 seated flats. It BOOMS you three times to finish class off strong.

Back Home – Cooldown – Andy Grammar has songs that are great for cooling down

I hope you enjoy and definitely follow me on spotify (the link is below) as I will keep posting new rides! I also have playlists by spinning moves, i.e. seated flats, standing climbs, long songs, etc.

Thanks for reading!


Feel free to follow me on social media!


Follow Me on Spotify

Spinning / Indoor Cycling – How Far Will You Ride in 2015?

I decided last year that I wanted to do something with my class to help inspire and motivate them to stay with their fitness journey, as it relates to spinning / indoor cycling. Also, I thought it would be fun to put ‘real world’ miles to what we are doing in class. So I came up with the idea of ..

How Far Will You Ride in 2015

It’s pretty simple … I made a grid on posterboard where people can log their bike miles. They can be miles in my class, in other classes, on a real bike, etc. Bike miles are bike miles!

Next, I went online (Google Maps) and started calculating distances from the gym to different locations and landmarks. From there to Indianapolis, to the Chicago Bean, etc. I changed it to find directions via bike so that it would give me actual bike miles and not car / expressway miles. I took the posterboard into the room at the gym, where they can log their miles, and as we progress I keep adding more and more distances to a separate printout.

The bikes at our gyms do not have digital screens so we really have no way of knowing exactly what we have ridden in class so I came up with rough numbers (that I’ll probably adjust TBH). At the end of each class we add our number into the running total for ourselves, and can compare it to the miles to see where we are right now.

So far the people I have talked to are enjoying it, and we are only 3 weeks in. I’ve been pretty amazed at how far I’ve personally gotten so I’m curious to see where I am in 6 months!

I thought this would be fun and a bit eye opening when people realize how much ‘real world’ work their legs have been doing!

As the year moves forward I’ll continue to update the blog with how the class is progressing! I thought, based on feedback that this was an idea worth sharing with other instructors. It doesn’t have to start on New Years of course, that was just when I decided to start it 🙂

Thanks for reading!

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Spinning / Indoor Cycling – Strength Profile (60-11-03)

I have decided to start posting some of my spinning / indoor cycling class profiles online. I am being asked constantly about the music and the profile itself so I figured they may be worth sharing 🙂

I’ve been making my playlists public on Spotify so feel free to follow me! My username is spinninredhead or you can just click this link!

((I also have playlists for different spinning movements .. i.e. seated flats, standing climbs, etc. … and by BPM … i.e. 130BPM, 120s, etc.))

This profile was a strength ride, aside from the first and last song. I tend to start strength classes with a flat burst, then I like to end classes with one more push to the end.

This profile starts out with that flat burst at the beginning, to get the blood and heart rate going. Next, it works into a series of 3 hills, where seated climbs at Uma Thurman and Dance, Rock, Shake, Pop give them a chance to active recover and find both the mental and physical strength to push ahead.

The music goes from slower and intense to a bit faster and upbeat towards the end to help push them through the mental challenges that come with this strength profile. Incorporating movement within a few of the songs really helps to dig into the muscular strength and also work the supporting muscles within the legs.

This one was a great ride. The beginning started as a confidence builder which carried through the tougher spots within the class. The last burst in ‘Go!’ (by Autoerotique, which for some reason is not loading into the widget) was done as a seated climb with standing climb attacks out of the saddle (in the fast spots of the song), and was great for reminding the riders of the accomplishments they had achieved in class.

I hope you enjoy and definitely follow me on spotify as I will keep posting new rides!

Thanks for reading!

Feel free to follow me on social media!


Follow Me on Spotify