Indoor Cycling Instructors: New Class Profile #45 – Inter-Modal

Class profile and playlist for indoor cycling instructors. This class is called “Inter-Modal” and incorporates almost all of the basic movements of the Spinning ® program. Challenging and demanding interval ride.

indoor cycling instructors

Hey guys! Hope your week is going well.

Today I’m sharing a new cycling class profile and playlist for indoor cycling instructors.

I’ve had such an incredible response ever since I started sharing my class profiles and playlists with fellow indoor cycling instructors on this blog! I would like to thank every one of you for stopping by to check out this class profile and playlist, for your incredible response and feedback on Facebook and Twitter, and for supporting this blog!

Here’s yet another way for you to make your class work hard 🙂

Indoor Cycling Class Profile and Playlist #45
for Indoor Cycling Instructors
adjective: inter-modal
involving two or more different modes of transportation in conveying goods.

This is an interval ride with one segment being repeated 4 times. Each segment consists of a Seated Climb (2 minutes), 1 minute recovery on a flat road, Standing Flat (3 minutes), 1 minute recovery on a flat road.

indoor cycling instructors

Class Duration: 49:18

I built this class using the Class Builder App by Cycling Fusion.

Here’s a .pdf from that app – you can download it, print and take it to the next class with you or use to enter the profile into your Class Builder:

Ride 45 – Inter-Modal (L)

iTunes Playlist:

Class Notes:

Don’t forget to open my Class Builder App Glossary to decode the notes below.

1: “Happy (From “Despicable Me 2″)”, Pharrell Williams – Warm up. Nice and easy, flat road with very light resistance.
2: “I’m Outta Love”, Anastacia – continue warming up, but add a little more resistance to safely come out of the saddle to perform Seated/Standing Flat intervals.
3: “Go It Alone”, Beck – Alternate 30 seconds of standing climb with heavy resistance and 30 seconds of recovery on a flat road.
4: “Clocks (feat. Lang Lang)”, 2CELLOSInterval #1 begins with a Seated Climb for 3 minutes, followed by recovery on a flat road for 1 minute, then back to work with Standing Flat for 3 minutes (follows into the next song).
5: “Breathe”, The Prodigy – Continue Standing Flat for the first 1:22 of this song, then return to the saddle for active recovery. Interval #2 starts at 2:22 with Seated Climb.

6: “Closer (StoneBridge Club Remix)”, Ne-Yo – Recover on Seated Flat for 1 minute, transition to Standing Flat at 1:00 mark to work for the next 3 minutes, then return to Seated Flat at 4:00, and on to Interval #3 at 5:00 with a Seated Climb until the end of this song.
7: “Dog Days Are Over”, Florence + The Machine – return to Seated Flat to recover for 1 minute, then transition to Standing Flat at 1:17 till the end of this song.
8: “Die Another Day”, Madonna – Recover for 1 minute, then back to work to start Interval #4 with the Seated Climb at 1:11.
9: “Faded (Lior Magal Remix)”, Cascada – Recover on a Seated Flat for one minute, then back to work on a Standing Flat at 0:57. Return to Seated Flat for recovery at 4:00.
10: “Somebody That I Used to Know (feat. Kimbra)”, Gotye – Recover. Dismount and stretch off the bike.

And that’s the ride, guys 🙂 Spread the love:

Ride on!


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

Are you struggling with creating your own class profiles? Let me help!

New to teaching? I have a Mentorship Program just for new instructors!


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.


  1. I always enjoy reading your class profiles! makes me miss teaching.
    Deborah @ Confessions of a Mother Runner recently posted…Spring Cleaning With PhenOh 7.4My Profile

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