6:4 Intervals – Indoor Cycling Class Profile

 Challenging and fun indoor cycling class profile with a playlist that will give your class a great intervals workout and will provide some insight into pedal stroke technique.

intervals

Hey guys! Long time mo post 🙂 Well, it’s been a long time without a new ride in my world. I’ve been busy-busy-busy – teaching cycling, TRX and now Yoga.

So this past Sunday I decided to take some time and create a new ride and a playlist. I used one of the profiles by Jennifer Ward as an inspiration for this one. You can find it in the Spinning Ride Book, Vol. 2 under the title “Burn”. I used the concept and added my music and modified the structure slightly.

Indoor Cycling Interval Ride: 6:4 Intervals

Idea behind the ride: the warm up of the ride is focused on working with your class on some pedal stroke efficiency drills. I have recently found this great article by Joe Friel with a few great drills. For this class, I used single leg drills (with both feet in cradles/clipped in), the toe touch drill and the concept of unweighting the pedal on the recovery side that Joe talks about in his article.

The ride itself has 4 intervals: each interval consisting of a 6-7 minute climb with a 15 second sprint at the end of it and a 3-4 minute recovery afterwards (hence the class name).

I also used this awesome graphic and article to get ready to talk about the pedal stroke efficiency in class (click on “Image Source” link below to read the article):

Playlists: this one is tricky for this ride. I usually post a Spotify and an iTunes playlists, but for this class I used a lot of songs from the 2 Spinning® CD’s: Vol. 20, Unstoppable and Vol. 21, Eau D’Energie II. These tracks are not on Spotify or iTunes, but you can substitute them with anything you like. I highlighted the tracks from the CD’s in green below.

Ride Notes:

1: “Emanuel Fontaine 3”, Unstoppable (Sounds Survivors)Warm Up. Explain the ride while the class warms up at 80-110 RPM on an easy Seated Flat road. Work on the pedal stroke efficiency drills described above or any other ones you like.
2: “Crystallize”, Lindsey Stirling – start getting the heart rate up by working on a Standing Flat for 2 minutes, Seated Climb for a minute and then recover on a Seated Flat for the rest of the song.
3: “Seven Seas 6”, Unstoppable (Sounds Survivors)Interval 1 begins with a 5:45 Standing Climb at 75-80 RPM. Finish the climb with a 15 second all out Standing Sprint. Recover for the rest of the segment.
4: “Seven Seas-Clocs 9”, Unstoppable (Sounds Survivors) – continue recovery until 1:21 in the segment, then begin Interval 2: this time start with a Seated Climb at 70-75 RPM. At 3:21 add resistance and transition to Standing Climb with the same pace. At 7:06 – return to the saddle and Sprint for 15 seconds.
5: “Kinks Shirt”, Matt NathansonRecover.
6: “Sweet Soul Sister”, The Cult – Interval 3: Climb out of the saddle at 65-70 RPM, then sprint standing the last 15 seconds of the climb.
7: “Teahupo’O”, The Deadlies Recover.
8: “Stairway to Heaven (Live At the Kennedy Center Honors) [With Jason Bonham]”, HeartInterval 4: Final Climb. I gave my class the option of choosing how they wanted to climb their last hill – seated or standing, and encouraged them to switch it up during the longest climb of the class and keep it at a challenging cadence of 60-65 RPM with heavy resistance. We all finished with a 15 second Standing Sprint.
9: “Eveline Green12”, Unstoppable (Sounds Survivors)Cool down and stretch off the bike.

Here’s a .pdf from the Class Builder app: Ride 61 – 6_4 Intervals.

And that’s it, guys. Have a great week and ride on!

 

Lena

Find more indoor cycling class profiles I created here.

New instructor? Check out the two great programs I run for new instructors: Class Profile Review and Mentorship Program.

DISCLAIMER:

Please note that while I make every effort to capture and present these indoor cycling / Spinning class profiles accurately, the class profiles and class descriptions posted on this blog do not constitute complete instruction for teaching the indoor cycling / Spinning class.

No statement is made to the suitability or otherwise of the indoor cycling 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 indoor cycling / Spinning 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.

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Comments

  1. Hey there, Lean Lena,

    Really cool concept with combining a traditional spin-type class with specific cycling adaptations! I’m liking how you’re taking the science behind training and applying it to a spin class, combining with music and such. Great way to bring those necessary training adaptations to the masses.

    If you ever need a mind to bounce ideas off of, feel free to shoot me an email. And of course, thanks for the link and referral!

    -Coach Rob

    • Hi Rob. Thank you for stopping by Lean Lena and for your kind offer of help! I really appreciate your great website, the hard work you put into it, and sharing your knowledge. Thank you!
      To me, indoor came after outdoor – my indoor rides will always be true to the real road outside.
      All the best, Lena.

  2. Hi Lena,

    I have been trying to locate the Spinning® CDs and have had no luck. Do you have suggestions for substitute songs?

    Thanks,
    ~B~

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