Indoor Cycling Class Profile: Movie Ride

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!

indoor cycling class profile

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!

Lena

Need more ideas for your Spinning® Class / Indoor Cycling Class? Check out my other cycling class profiles and playlists.
 
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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.
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Comments

  1. This is so perfect, I am so glad I popped over to your site today! I am teaching my first spin class on Saturday for a fundraiser and then my first real class to paying people the following Saturday… I am nervous!
    Sarah (Shh…Fit Happens) recently posted…Beach yoga workout for strength AND #DISHTHEFIT link-upMy Profile

  2. Sarah, thanks for stopping by and I’m so glad you found the information useful. How did your first class go?
    Lean Lena recently posted…Weekly Indoor Cycling Class Profile #3: Movie RideMy Profile

  3. Hi Lena,
    This is the coolest Movie Ride Spin Class! Wish I was there with you. Guess I will just have to head over to my spin class at my local gym. Thanks for the motivation!
    dEBORAH dAVIS recently posted…Book Love: Fresh from the Vegan Slow CookerMy Profile

  4. Loooove this idea…I will b teaching my.first class this week…I wish I cld find the app u use on android..but can’t find anything g like it…

    Also…ques..on the profile where it says.lime for instance stand at 30, 1:15 etc… how long to u hace them stand for ?

    • Hi Susan.
      Thank you for your kind words!
      As for the climbing time, which segment are you talking about?
      Good luck with teaching your first class! I’m sure you’ll do great!

  5. Whenever I read your class profiles it makes me want to teach again! Fun
    Deborah @ Confessions of a mother runner recently posted…How Running Is Like The Best Boyfriend EverMy Profile

  6. Yes! Eye of the Tiger is always so encouraging when riding your exercise bike or using the treadmill!

  7. Lean Lena,

    I love this idea but i cant find the break down of timing anywhere is there any way you have it on PDF?

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