Spinning / Indoor Cycling – 60 Minute Interval Profile 25 strength / 75 endurance (60-11-11)

My classes are still going through the New Year’s Progressive Profiles for one more round and this profile is the start of the change back into the strength profile.

The playlist is below (it won’t show the non-Spotify music) and I’ll break it down a bit more below it 🙂

The bulk of the class is working at endurance / non-hill pace except for 3 songs in the middle. It’s enough to throw your rhythm off and then make you restart back into the faster pace!

Warm Up – Sugar – Maroon 5. Love!

Endurance – Jealousy – We used this as movement in and out of the saddle to really warm up the legs.

Seated Flat – Welcome to Africa – This is a great seated flat. When the music takes off I squeeze two surges in, with a 16 count break in between. Then two more during the rest of the song.

Endurance – Freak On (Peter G ReWerk) – I like this remix! It’s a bit old school, and then a bit older school. It’s a fun tune for spinning

Seated Flat – Burn it to the Ground – One more seated flat before we switch into the small section of strength

Strength – Uptown Funk (Rhythm Scholar Jungle Funk Remix) – This is a great remix to an overplayed song. It mixes in Jungle Boogie and brings a little old school with it!

Strength – Dance Rock Shake Pop – This is a good song for a seated climb. The tempo and beat is enough to keep you in it, mentally.

Strength – Take Back the Night (Kharrington’s Pump n Pitch remix) – I LOVE this version. It’s a bit more upbeat and keep pushing you through it!

20/10s – House Tabata – Switching back to that flat road on this one. This is a 20/10 version without the ‘coach’ .. I’m a fan of a little bit of cuing but most of the ones I found on Spotify are too much coaching for me. This has none and it’s very obvious to hear the changes. This is treated as a seated flat with surges, for 8 rounds.

Endurance – My Love – This is a great tempo to keep pressing ahead. The legs are tired after both the strength switch and those tabatas!

Endurance – Delirious – This is a great song for movement in and out of the saddle.

Endurance – It’s Not Over – This song goes on forever! There is a 30 second ‘dead spot’ in it but it is WORTH it. This is one of my current favorites!

Endurance – Footloose – Wrapping up class with a fantastic seated flat. This is always a popular, and challenging choice!

Cooldown – Save Room – This is a great song by John Legend!

I have lots of playlists on Spotify .. for seated flats, standing climbs, by BPMs, you name it. Definitely follow me as I’m always adding new music to them!

Thanks for reading!


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Spinning / Indoor Cycling – 60 Minute Interval Profile 50/50 (60-11-07) flip flop

This spin profile is 50% strength and 50% endurance / fast pace. I decided to teach it as rolling hills .. i.e. switch between flats and hills. The first round was not so bad but into class the hills were tougher and tougher.

Like a Drum – Warm Up – Thanks to CXWORX I love this song. This is the Chainsmokers remix and while I like the original this one is a good one.

Uma Thurman – Strength – I am going to ban myself from this song. Fall Out Boy, I have nothing but love for you!

My First Kiss – Flats – This one seems to start a little sleepy. I just tell them to wait for it .. the choruses are great for those seated flat surges.

F for You – Strength – I love this song. The beats pull you in and push you ahead.

Parachute – Flats – Back to that flat road. After My First Kiss this round is already starting to feel tough. This one is a bit more challenging to keep pace in and really starts to get into the legs.

Voodoo Child – Strength – I first heard this song in BODYPUMP and last night I bumped into it. So, this song rocks socks for climbing. The beat is fast enough that it keeps you pushing through it.  Rocks socks.

Battle of One – Flats – Next seated flat and the legs were SO tired by now. This one is hard to push through but they can do it.

Alone AgainStrength – I love this one .. it’s a great beat and is good for keeping the momentum moving forward in class.

Jumanji – Flats – I used this as a moving track .. I really love the songs with that tribal vibe to them 🙂

Superbad – Strength – I saw this the other day in my playlists and could not believe that I forgot about this one! It’s a great song, and a great seated climb!

Swamp ThingFlats – The last round is LONG! It starts here and I grabbed this one off the facebook group the other day. At this point the class is exhausted from the rolling hills so it’s all about keeping them focused and pushing ahead.

I Remember – Strength – Last climb and it’s a long song. There is a break in the middle so take it if you need it.

(Below is NOT showing up on the profile)

Free the Madness – Flats – This one is probably not on the list because I took a version of it and tried to move all those F bombs .. and every other bomb. Free the Madness is CRAZY and a great way to finish the class.

This is What it Feels Like – Cooldown – Finally …

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. and by BPMs.

Thanks for reading!


Feel free to follow me on social media!


Follow Me on Spotify