Hey-hey my wonderful readers!
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 blog 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!
Road Trip to the Movies
Indoor Cycling Class Profile and Playlist
Here’s what the whole playlist looked like:
And if you’re a Spotify fan, grab this one (follow me there):
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 the 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
Wanna know how to time all that without going crazy? Download Class Builder App by Cycling Fusion.
And that’s that.
I hope you enjoy it and give it a try in one of your classes or workouts.
Have a wonderful week, guys, and ride on!
Need more ideas for your Spinning® Class / Indoor Cycling Class? Check out my other cycling class profiles and playlists. New to teaching? I have two amazing programs just for new instructors! Need a training partner?
Workout Smarter & Track Your Progress with the Polar M400. Find Your New Training Partner Today. Free Shipping on orders $100+.Shop Now! DISCLAIMER: Please note that while I make every effort to capture and present these indoor cycling class / Spinning class profiles accurately, the class profiles and class descriptions posted on this blog do not constitute complete instruction for teaching the indoor cycling class / 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 class / 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 cycling 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. This post and blog in general contain affiliate links. If you click through and make a purchase, Lean Lena gets a small % of your purchase total. It does not affect the price to you but it helps this blog A LOT. Thank you for supporting “Lean Lena”.