Hey-hey, guys! The weekly indoor cycling class profile and playlist post is here for you 🙂
This time I kind of “slacked” on creating a brand new cycling class profile and playlist from scratch. Well, not entirely. 🙂 I did something fun and meaningful for me as an instructor.
What I did for this class was this: I took the playlist and routine for my Ride #2, yes, that’s right – it was the very second class I ever taught! I then went through the routine and changed it up to improve it based on what I learned in the past years since I first taught this class.
It was a great experience – I think I’ll be doing this every few months. It’s wonderful to see the progress I’ve made since then.
Anyway, I kept the playlist the same and “re-mastered” the class profile.
As you probably noticed from the class name, it involves a lot of climbing. But hey, ain’t no mountain high enough for my super riders!
Ain’t No Mountain High Enough
Indoor Cycling Class Profile and Playlist
Class Duration – 50:35
1: “B6 Shuffle”, The Deadlies – 2:28 – Warm up of your choice. I allowed for just one song to warm up so I incorporated some moderate accelerations and standing flats into it to make sure my riders are warmed up enough. Also, most of my students are on the bike 10-15 minutes before I start the class. Feel free to add another warm up section here if that is not the case in your class.
2: “After Dark (From Dusk Till Dawn)”, Movie Sounds Unlimited – 3:46 – Seated/Standing Climb – Add the base of the hill in the beginning of the song, add additional resistance at 1:00, 1:35 and 2:37. Switch to standing climb at 3:14 until the end of the song.
3: “From Paris to Berlin”, Infernal – 3:31 – Active Recovery – Take the resistance off in 4 sections – at the beginning of the song, then more at 1:00 and 2:00 and 2:55 (last one should take you to flat road). As resistance decreases, increase cadence with each decrease of resistance to maintain the same level of effort.
4: “History Repeating”, Shirley Bassey & Propellerheads -4:03 – Seated Climb – Add the base of the hill in the beginning of the song, add additional resistance at 1:00, 2:00 and 3:00. Spend this climb in the saddle working on concentration and mental focus as resistance goes up.
5: “Ka-Ching! (Red)”, Shania Twain – 3:20 – Seated Climb – Continue climbing adding resistance 2 more times at 0:39 and 1:27.
6: “Miserlou (Main Title Theme from “Pulp Fiction” – Rock Guitar Version)”, Msmd – 2:21 – Recovery – take off some resistance in the beginning (leave enough to simulate a flat road), accelerate by 5-10 RPM at 0:48, and again at 1:31. Focus on maintaining smooth pedal stroke as resistance decreases.
7: “Long Black Road”, Electric Light Orchestra (American Hustle) – 3:19 – Seated Climb – Add the base of the hill in the beginning of the song, add additional resistance at 1:11, 1:45 and 2:32. Stay seated for the duration of this climb.
8: “Objection (Tango)”, Shakira – 3:42 – Active Recovery – take the resistance off in the beginning of the song, find the base cadence you can maintain for 3 minutes. Accelerate by 5RPM at 1:43 for 1:23, return to base cadence till the end of the song at 2:06.
9: “Peter Gunn Theme”, The Blues Brothers – 3:50 – Seated Climb – Add the base of the hill in the beginning of the song, add additional resistance at 1:00 and 2:29. This climb continues into the next song, advise your riders to pace themselves as this hill is going to get even steeper!
10: “Stompa”, Serena Ryder – 3:41 – Seated/Standing Climb – add resistance at 0:04 to get to a heavy climb, out of the saddle (hand position 3) at 1:08, back down at 1:20, up at 1:42, back down at 2:07, add resistance and switch to HP3 out of the saddle at 2:46, return to seated climb at 3:12 for the rest of the song.
11: “Sound of the Underground”, Girls Aloud – 3:41 – Recovery – take off the resistance to the flat road level, pick up speed at 0:57 for 24 seconds, pick up speed at 2:12 for 1:30.
12: “Try”, Pink – 4:07 – Final Seated/Standing Climb – Add the base of the hill in the beginning of the song, add additional resistance at 0:49, 1:52 and 2:49. After the last resistance increase – switch to standing climb (hand position 3) and pick up the speed.
13: “Pig Farm (Bonus Track)”, The Deadlies – 3:51 – Race to the finish line – take off the resistance back to a flat road, accelerate at 0:19 and 1:02 for 30 seconds. After the last acceleration, maintain the speed till the end of this song racing to the finish line of this ride.
14: “Skyfall”, Adele – 4:46 – Recovery and Stretching off the bike.
My students loved this new enhanced version of the ride! I hope you do, too.
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Please note that while I make every effort to capture and present these indoor cycling class profiles accurately, the class profiles and class descriptions posted on this blog do not constitute complete instruction for teaching the indoor cycling 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 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.