Hey-hey my wonderful readers! Hi from San Diego, CA
It’s that time of week again – for all of you, indoor cycling and Spinning® instructors out there – I’m sharing one of my rides’ profile today as part of my new post series – Weekly Indoor Cycling Class Profile and Playlist.
Today we’re riding to the movies!
I taught this ride a while ago and my class absolutely loved it. I had them guess the movies the songs were from and we had a lot of fun!
If you are not a fitness instructor, feel free to grab the playlist below and use it for your next workout.
Road Trip to the Movies
Indoor Cycling Class Profile and Playlist
Here’s what the whole playlist looked like:
The class profile consists of 3 recurring elements: Standing Flat/Running – Speed/Cadence Drills – Climb.
This sequence gets repeated with slight alternations right after the warm-up and into cool down. I didn’t specify any routine for the warm-up and cool down in this profile – just feel free to do what you normally do or go by the music, or – swap with your own favorite movie soundtracks!
Here we go:
1. Intro: “20th Century Fox Fanfare and Cinemascope Extension” – Just for fun I played this at the very beginning of the ride to give my students a feeling that a movie is starting.
2. Warmup, 3:18: “I Will Survive (From “Priscilla, Queen of the Desert”)”, Blue Track Band – choose your warmup routine.
3. Standing Flat, 3:36: “Summer Nights”, John Travolta & Olivia Newton-John (Grease (Soundtrack from the Motion Picture) – alternate seated/standing flat. Stand up, hand position 2 at 0:23, 1:05, 1:44 and 2:24
4. Speed Drills/Seated Flat, 2:31: “Any Way You Want It”, Mary J. Blige, Constantine Maroulis & Julianne Hough (Rock of Ages) – find base cadence in the beginning of the song, accelerate by 5 RPM at 0:35, 1:23, 2:04 returning to base cadence after each one.
5. Seated Climb, 3:50: “Peter Gunn Theme”, The Blues Brothers (The Blues Brothers) – add enough resistance to simulate the base of the hill in the beginning of the song, take additional adds at 1:00, 2:00 and 3:00.
6. Running with Resistance, 3:53: “Eye of the Tiger (From “Rocky III”)” – dial resistance down a bit, get out of the saddle to run at 0:05, 1:24, 2:04 and 2:49, returning to the saddle for seated climb between the runs.
7. Speed Drills/Seated Flat, 4:50: “Voulez Vous”, The New Musical Cast (Mama Mia!) – find base cadence in the beginning of the song, accelerate by 10 RPM at 0:52, 2:12, 2:54 and 4:15 returning to base cadence after each one.
8. Seated Climb, 4:24: “American Woman (From “American Beauty”)”, Blue Track Band – add resistance at 0:34, 1:19, 2:04, 2:32 and 3:28.
9. Standing Flat Intervals, 3:50: “Power Of Love (Back To The Future)”, The Hollywood Band – return to seated flat, transition to standing flat at 0:57, 1:40, 3:02 returning to the saddle after each one.
10. Speed Drills, 2:21: “Miserlou (Main Title Theme from “Pulp Fiction”, Msmd – find base cadence in the beginning of the song, accelerate by 10 RPM at 0:47, 1:10 and 2:04 returning to base cadence after each interval.
11. Seated/Standing Climb,3:19: “Long Black Road”, Electric Light Orchestra (American Hustle) – Add resistance to simulate the base of the hill and transition to standing climb at 0:35, continue adding resistance and getting out of the saddle at 1:11, 1:45 and 2:33 returning back to the saddle after each one.
12. Running with Resistance, 2:23: “Juke Box Hero / I Love Rock ‘n’ Roll”, Diego Boneta, Alec Baldwin, Russell Brand & Julianne Hough (Rock of Ages) – dial resistance down a bit, get out of the saddle to run at 0:31, 1:30, and 1:52, returning to the saddle for seated climb between the runs.
13. Speed Drills, 4:00: “A Little Party Never Killed Nobody (All We Got)”, Fergie, Q-Tip & GoonRock (The Great Gatsby) – find base cadence in the beginning of the song, accelerate by 10 RPM at 0:23, 1:14 and 3:05 returning to base cadence after each interval.
14. Cool Down, 2:53: “Rocky – Gonna Fly Now (Vocal)”, The City of Prague Philharmonic – choose your cool down routine.
15. Stretching off the bike, 4:46: “Skyfall”, Adele
And that’s that. The profile above is a very brief description of what an instructor would need to do and say while teaching it, but you get the idea
I hope you enjoy it and give it a try in one of your classes or workouts.
Back to the pool now
DISCLAIMER: Please note that while I make every effort to capture and present the class profiles accurately, the class profiles and class descriptions posted on this blog do not constitute complete instruction for teaching an indoor cycling class. No statement is made to the suitability or otherwise of the profiles presented on this blog. Care must always be taken when riding an indoor cycle. Please, consult your physician before starting an exercise program. The class profiles presented are not meant to be exercise and/or personal recommendations, but only examples of workouts that the author completed in the past. The owner and authors of these class profiles will not be responsible or liable for any injury, illness or death resulting from the use of the information contained in this article.