Spinning / Indoor Cycling – 60 Minute Profile – Endurance / Speedwork Profile (60-13-10)

I have not posted a spin profile playlist in a while and so I thought I would share one 🙂

Right now I teach spinning / indoor cycling at two different gyms. At one gym for the month we are focusing on endurance / speedwork profiles and at the other we are working in strength. Needless to say my legs are ‘adjusting’ the going from one extreme to the other!

This was one I taught recently … the goals was to work on seated flat surge improvement while sustaining strong tempos through the rest of class.

The entire profile is an endurance profile, with cadences between 80-110. Knowing that we can briefly look at the details.

Let’s have a look…

 The goal of the profile is to work on the speed intervals during the seated flats. The seated flats are up to the riders whether it’s  small bump in pace or a full out spinning surge. When not in those songs the goal shifts to maintain that endurance pace and momentum. As the seated flats progress they will challenge the rider’s ability to keep pushing ahead.

I typically give options both in and out of the saddle with the intent to work with every personal goal in class. I also always finish with a seated flat as that last ‘blast’ to end class. Turbulence definitely does that …

The seated flats are Juicy Wiggle, Welcome to Africa, Black Betty, Born to Get Wild, and Turbulence.

This playlist is pretty upbeat and ‘pushy’ on tempo, which helps when you are tired! The music keeps you moving!

I hope this helps!

Thanks for reading!

I have tons of playlists on Spotify, by BPMs, by moves (i.e. seated flats, standing climbs, etc). Feel free to follow me as I am constantly adding to my playlists 🙂

Christina

Feel free to follow me on social media!

Follow @joschmoblo

Follow @_findingfitness – my blog’s twitter

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Spinning / Indoor Cycling – 60 Minute Profile – Endurance / Speedwork Profile (60-12-11)

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!

I have tons of playlists on Spotify, by BPMs, by moves (i.e. seated flats, standing climbs, etc). Feel free to follow me as I am constantly adding to my playlists 🙂

Christina

Feel free to follow me on social media!

Follow @joschmoblo

Follow @_findingfitness – my blog’s twitter

Spinning / Indoor Cycling – 60 Minute Profile – Endurance / Speedwork Looping Profile (60-12-08)

I have not added a spinning playlist in a minute so I thought it was time .. or passed it!

This one is a good one. I actually used it twice and both times it was tough.

Right now I teach 4 classes at 2 different gyms. With one gym they are working on an endurance / speed based period with me and at the other gym it is hills, hills, and more hills! Needless to say my legs are confused from teaching at one extreme then the other!!

This is an endurance and speedwork profile. It incorporates quite a few (optional) speed drills in it. After the first two songs it actually becomes a looping profile, repeating the same pattern three times, with the intensity going up with every round.

So, let’s have a look:

Warm Up – I Don’t Like It – Do I think I found this on New Music Tuesday? Wherever I first found it, I thank them. I love this song.

Endurance with Mixed Movement – Breakn A Sweat – For my class, and for this song, I used a lot of movement through the different positions, in and out of the saddle. This taps into all of those transitional muscles and really gets the body warmed up pretty early on.

Endurance – I Ran – This is the first long song of two. I put it in early to give the riders and early-on test of their legs along with their mental and physical endurance state for class.

Seated Flat – Brand New Key – This song is spunky! I picked this one off of a great facebook post along the way. It starts cute and then it takes off! The surges are on the choruses .. they’re pretty easy to pick out.

Endurance / Speed Drill – Recess – So this is the first seated / standing speed drill. I believe that there are three in here. The goal is to sustain endurance tempo (80-110 RPMs) while seated, which is typically easier to accomplish. Then, on the bursts within the song the riders come out of the saddle and just find that pushing / uncomfortable tempo (or they have an option to just maintain endurance tempo). In most cases they’ll (easily) still remain within the recommended flat tempo (80-110 RPMs). If they can get above it then I’d recommend adding gear to the bike for both safety and efficiency.

Endurance – Rock that Body (Skrillex remix) – We spent the last two songs playing with tempo and interval burst. This song is working on maintaining pace and that heart rate while pushing ahead.

Seated Flat – Everybody Talks – end of round 1. Seated flat with surges. The first two surges are ‘typical’ but that last one is big 🙂

Endurance / Speed Drills – Jungle Bae – So I believe it’s that Skrillex and Diplo have made this spin-off group called Jack U and it’s amazing. Same rules from above apply. Round 2 is tougher but manageable.

Endurance – Not Myself Tonight – Same rules again. Make sure the riders maintain / push ahead and stay in the class. It gets tougher with every round.

Seated Flat – Dance Dance – Seated flat with surges

Endurance / Speed Drills – Beats Knockin’ – This one is great and the last one for good reason. It’s pushy and pushing some tired legs at this point.

Endurance – It’s Not Over – The last of these .. this song is great and feels longer than it is, although it is not a short song!

Seated Flat – Welcome to Africa – This has just enough to be challenging at the end but still capable after everything the class has just done.

Cool Down – Hey Jude

This one earned me about 100 more calories than normal. I’m usually around 530 calories in an hour spin class, no matter how hard I fight that bike .. 🙂

Thanks for reading!

I have tons of playlists on Spotify, by BPMs, by moves (i.e. seated flats, standing climbs, etc). Feel free to follow me as I am constantly adding to my playlists 🙂

Christina

Feel free to follow me on social media!

Follow @joschmoblo

Follow @_findingfitness – my blog’s twitter

Spinning / Indoor Cycling – 60 Minute Interval Profile – 75% endurance / 25% strength (60-12-03)

I have not posted a spinning / indoor cycling profile in a minute so I thought that I would share one today 🙂

I’ve been working with my classes on a progressive profile transition and today wrapped the last one up. Now we are moving on to endurance / speedwork profiles for March and April.

First, the playlist:

The way I set this up is that we first started out working in endurance, then we switched to our final hill (for now), then we switched back into endurance to finish class. Simple enough? 🙂

All of the songs are Spotify songs so they should play when you click them in the profile above.

Warm Up – Ten Feet Tall 

Endurance – 1941 – I may have to ban myself from playing this song. I am seriously in LOVE with it ..

Endurance / Seated Flat – Pump It – This is a good, high energy seated flat from the Black Eyed Peas.

Endurance – Let the Groove Get In – This song is the first of three longer songs. The long songs are good, in my opinion, as they test the riders mental and physical determination to make it through the song.

Endurance – Recess – Skrillex is a common artist in my playlists. When the songs go big, they go big. This could probably be used as a seated flat but I’ve not tried that .. yet.

Strength – Jumanji – First of the three strength songs. This is not necessarily the full climb but enough to challenge the legs and slow the pace into the climbing range.

Strength – Shots – So, I may like this song. I don’t know if I have played it before in spin but it worked pretty good as a climb.

Strength – Little Red Corvette – the last of the hills, this is the second long song. Again, testing the mental and physical determination of the rider. On a side note, I typically only have one long song per class but I had requests .. and I aim to please 🙂

Endurance – Freak – Back to the flat road. I like to mix intervals in this song and they seem to fit well. Going from regular endurance tempo to surges, just enough to feel the change. You can fit a bunch in here and they work well.

Endurance – Not Myself Tonight – I like this song. I play two versions and this is the shorter of the 2. It’s fast paced and pushes you through it.

Endurance – It’s Not Over – I LOVE this song. It’s a bit relentless and has enough to keep you with it to the end.

Tabatas – Bulletproof Tabata – I would love to find more tabatas without the coach .. or ones without excessive coaching. This one is not too bad but I would love to find more.

Cooldown – Prayer in C – I have no idea where I picked this song up from but I like it.

According to my Polar M400 GPS heart rate monitor watch I burned 589 calories in class, spending most of my time in training zones 4 & 5. For me, in an hour I typically average about 525-535 calories. I *wish* I could burn more because I would eat every last calorie right after class 🙂 .. so this is a high number .. and what I like to see!

Thanks for reading!

I have tons of playlists on Spotify, by BPMs, by moves (i.e. seated flats, standing climbs, etc). Feel free to follow me as I am constantly adding to my playlists 🙂

Christina

Feel free to follow me on social media!

Follow @joschmoblo

Follow @_findingfitness – my blog’s twitter