Going in circles doesn’t have to be boring. See for yourself with this indoor cycling profile.
Hey guys! Welcome Wednesday! Hope your week has been great so far.
I’m back here today with yet another indoor cycling profile with a playlist for you to check out and maybe teach in your next class. If you do – be sure to let me know how it went in comments!
I called this indoor cycling profile “Mary-Go-Round”. It consists of 3 “circles” that are repeated throughout the class more or less to the “T”.
Indoor Cycling Profile: Mary-Go-Round
Class Duration: 45 minutes.
Spotify Playlist (follow me on Spotify):
1: “When We Stand Together”, Nickelback – Warm Up. Alternate Seated/Standing Flat to warm up, very easy with light resistance and around 80 RPM for 15, 25 and 30 seconds.
2: “The Best (Edit)”, Tina Turner – Speed Drills on a Hill. This is a gradient climb with seated accelerations by 5 RPM and 5 increases of resistance throughout the climb. Start off easy between 70-80 RPM on a mild hill. Adding resistance and increasing cadence gradually finishing this climb in Zone 3.
3: “Jailhouse Rock”, Elvis Presley – Speed Drills on a Flat Road. For this section, tell your riders to keep the level of intensity they have just achieved on a climb by taking off some resistance and increasing cadence. Settle at the baseline cadence of 90-100 RPM with sufficient resistance, then accelerate by 10 RPM 5 times throughout the segment.
4: “Every Breath You Take”, The Police – Seated/Standing Climb. This climb is also gradient, but with just 3 increases in resistance. Shift the focus of your class to maintaining the same cadence and smooth pedal strokes while seated and standing – through all the increases in resistance.
5: “The Cup of Life, Ricky Martin – Recovery and Seated/Standing Flat Speed Drills. Recover for 1:18 in the beginning, settling into easy baseline cadence. Accelerate by 10 RPM to that cadence to get the feel of it. Come up and slow down for a standing break, then return to the saddle and accelerate by 10 RPM. Repeat.
6: “Fever”, Elvis Presley – Seated Climb. Another gradient climb with the total of 4 resistance increases slowing down the cadence with each one.
7: “Who Are You (US Edit Version)”, The Who – Speed Drills on a Hill. Keep the resistance from the previous climb. Come up for a break and to get momentum, then return to the saddle and accelerate by 1-5 RPM. Repeat. These are NOT sprints, not all out effort.
8: “Tutti Frutti”, Little Richard – Recovery and Speed Drills on a Flat Road. Recover for 1 minute in the beginning, settling into easy baseline cadence. Accelerate by 10 RPM to that cadence. Repeat.
9: “Beat It”, Michael Jackson – Speed Drills on a Hill. Back to climbing effort and cadence here. Add the base of the hill in the beginning of the segment. There are only 2 other times where we will be adding more resistance, so be generous. 🙂 Find you base climbing cadence between 60 and 80 RPM. Accelerate by 5 RPM to it 3 times. If you exceed 80 RPM on accelerations, add more resistance.
10: “Lady Marmalade”, Fitness Nation – Running with Resistance. Dial the resistance back a little from the previous segment – we will be gradually adding it back throughout this segment. Keep enough to stay on the hill. Transition in (every time after adding) and out of the saddle for Running with Resistance Intervals.
11: “The Loco-Motion”, Kylie Minogue – Active Recovery. Get ready for the final effort of the class. Pick a cadence and resistance to keep your legs warm and heart rate up and catch a little breath here. Work on maintaining the selected cadence steady.
12: “We Are the Champions”, Queen – Seated Climb. Final effort of the class. Make this hill steeper than the other ones we climbed today and push yourself even harder than you already did to finish strong. Come up for a standing attack at the end of the segment.
13: “Alone at a Drive-In Movie (Instrumental)”, James Getzoff – Cool down and stretching off the bike.
Download .pdf for the ride here: Ride 9 Mary Go Round
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Done with that?
Pick up a few essentials I use for teaching my classes:
Do let me know in comments if you use this to teach your indoor cycling class and how it works for you!
And that’s it! I hope you enjoy the ride 🙂
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.