This indoor cycling playlist and class profile is an interval ride consisting of 6 working intervals followed by active recovery. Each drill in the interval is 1 minute and 20 seconds long.
Indoor Cycling Playlist and Class Profile: 1:20
Class Duration: 51:45
This past Monday I had a special cycling class design in mind. I named it “1:20”. Basically the class design is alternating 1 song consisting of 3 intervals (each 1 minute 20 seconds long), and a song of active recovery/riders choice of drills.
There’s also a “catch” in the set of 3 intervals – every set of 3 is different from the previous set of 3 by just 1 element.
Looking at my playlist for the ride I also realized that I chose oldies but goodies for my recovery songs, and more modern popular songs for the intervals. I was choosing them based on duration and mood, but look how it all perfectly worked out to be a fun “on/off” ride not only in terms of effort, but as a flash back in time of sorts.
Here’s the iTunes playlist for the class:
and for you, Spotifyers (follow me on Spotify):
You might have to open my Class Builder App Glossary before diving into notes below. I use it to “code” my cues so they fit onto my iPhone screen.
Not sure what I’m talking about? Check out the Class Builder App I use to build my profiles and teach my classes.
Warmup – Save me, San Francisco by Train – 4:09
Seated/Standing Flat: up to standing flat at 0:44, 1:46, 2:45 and 3:19
Warmup 2 – Tell her about it by Billy Joel – 3:55
Find a comfortable “base line” cadence on a flat in the beginning of the song, add 5 RPM’s to that cadence at 0:53, 1:46 and 4:49 for 15-20 seconds returning to base cadence each time.
Interval 1: Drops of Jupiter by Train – 4:19
Seated Flat – Seated Climb – Running with Resistance
Start on seated flat, add resistance and transition to seated climb at 1:20, at 2:36 keep the resistance and lift up to HP 2 to run with resistance. Return to seated flat at 4:00
Recovery: Help! The Beatles – 2:18
Interval 2: Never Gonna Give You Up (7” Mix) by Rick Astley – 3:28
Seated Flat – Standing Climb – Running with Resistance
Start on seated flat, add resistance and transition to standing climb at 1:00, take a 10-15 second break seated before running with resistance at 2:17
Recovery: Bip-Bip by Joe Dassin – 2:13
Interval 3: Somebody That I Used to Know by Gotye – 4:04
Speed Drills – Standing Climb – Running with Resistance
Find the base cadence on flat in the beginning of the song and accelerate by 5 RPM at 0:48 and 1:19 for 10 seconds, returning to base cadence each time.
Add resistance and transition to standing climb at 1:33, take a 10-15 second break seated before running with resistance at 3:02
Recovery: She’s a Lady by Tom Jones – 2:52
Interval 4: Everything That Kills Me by DJ Lorde – 3:44
Speed Drills – Standing Climb – Sprints on a Hill
Find the base cadence on flat in the beginning of the song and accelerate by 10 RPM at 0:30 for 20 seconds, return to base cadence.
Add resistance and transition to standing climb at 1:21.
Get back in the saddle at 2:29 and begin 10 seconds on/15 seconds off sprints till the end of the song.
Recovery: Hit the Road Jack by Ray Charles – 2:00
Interval 5: If Trouble Was Money by Sena Ehrhardt – 5:49
Seated Climb – Standing Climb – Sprints on a Hill
This is the hardest effort of the class and the longest intervals (2 minutes each). Prepare your students for it and let them know the intervals will be longer and to take a break when they need to.
Add resistance in the beginning of the song for the seated climb, transition to standing climb at 2:00. Get back in the saddle at 4:02 and begin 10 seconds on/15 seconds off sprints till the end of the song.
Recovery: Miserlou by Msmd – 2:21
Interval 6: Hero, Nickelback (I later replaced this song with Jocelyn Alice’s Jackpot)– 3:16
Seated Climb – Standing Climb – Seated Flat
Add resistance in the beginning of the song for the seated climb, transition to standing climb at 1:18. Return to the saddle at 2:40, take the resistance to flat road and stay on it till the end of the song with challenging cadence to finish off the final interval.
Cool Down: Ain’t No Mountain High Enough by Marvin Gaye & Tammi Terrell – 2:26
Stretching off the bike: All for Love by Bryan Adams – 4:40
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Happy hump day, guys, and ride on!
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.