Hey guys! Time to share another profile and playlist with you.
This week’s indoor cycling / Spinning® class profile and playlist is called “Muscle Magic”. It’s designed to build muscle endurance and strength – all by climbing those 4 hills I included into this 45 minute class.
I always enjoy both teaching it, and riding it with my class. I particularly like the playlist for this class – I think it created a great atmosphere in class. Even my usual Chatty Betty’s were quiet climbing those hills 🙂
Indoor Cycling Class Profile and Playlist: Muscle Magic
Class Duration: 45 minutes
Here’s the visual profile for this class from the Class Builder:
And the iTunes playlist:
If you’re a Spotify kind of person, I got you covered also (follow me on Spotify):
Please, note that the song “Freedom” is not on Spotify and is not included in the above Spotify playlist.
… and we’re on to the fun part – notes and details of the ride!
Before we dive in though, make sure your have my Class Builder App Glossary open – that will help you “decode” my cues below and in the attached .pdf.
I also highly recommend using the Class Builder App itself for building your class profile and playlist, and leading your classes – it has been a huge life savior for me from Day 1!
Here we go:
1: “Honey”, Moby – Warm up on Seated/Standing Flat.
2: “Run Boy Run”, Woodkid – Continue warming up with Seated/Standing Flat intervals, adding a little more resistance in the middle of this segment, and accelerating after returning back in the saddle. I love this song for speed drills – it has the beat to it that just makes your feet move fast! Encourage your riders to have adequate resistance on the wheel for this one as this beat can easily get them carried away.
3: “Bitter Sweet Symphony”, The Verve – first Seated/Standing climb of the class. Start by adding moderate resistance in the beginning of the segment, as there will be gradient resistance increase throughout. Alternate seated (HP2) and standing (HP3) climb.
4: “Dog Days Are Over”, Florence + The Machine – Active Recovery and Speed Work. Dial the resistance down to flat road in the beginning of the segment, let your class recover for one minute before the first acceleration (seated). Alternate seated/standing flat, accelerate by 5 RPM after returning to the saddle at 3:33 till the end of the segment.
5: “Freedom”, Anthony Hamilton & Elayna Boynton – Sprints on a Hill. Add moderate resistance in the beginning of this segment. Alternate standing “attacks” (sprints) and seated climb. Add resistance every time after returning back in the saddle. This is one of my most favorite songs – it just moves me! On the chorus (“I am looking for freedom”) it just makes me want to work extra hard – as if for that freedom. I think this song is very powerful!
6: “Come With Me Now”, KONGOS – Running with Resistance – keep the resistance from the previous segment. Alternate seated climb and running with resistance in HP2.
7: “Tequila”, The Champs – Active recovery. This segment is mostly recovery with short speed pick ups in the middle. This song comes in as a fun break after the tough climb your class just accomplished. Don’t forget to congratulate them on the accomplishment!
8: “Kashmir (feat. Slash)”, Escala – Seated/Standing Climb. Add heavy resistance in the beginning of the segment. Alternate seated climb with standing “attacks” in HP3.
9: “Toxic”, Britney Spears – Seated Climb (Continued). Keep the heavy resistance from the previous segment. Perform acceleration intervals (seated, HP2). This doesn’t have to be an “all out” effort – just increasing the cadence enough to challenge your students a little more.
10: “Little White Church”, Little Big Town – Active Recovery. Dial the resistance back to flat, let your students recover for one minute. Alternate standing run (this is a break, not a super hard effort) and seated accelerations (that’s where the effort is).
11: “Zombie”, The Cranberries – Final Hill (Seated/Standing Climb). Add moderate resistance in the beginning of the segment. Add more at 0:49. Get out of the saddle for standing attacks – these are not sprints (all out efforts), just standing accelerations – that’s why they are longer than a usual sprint would be. Add more resistance every time you return to the saddle.
12: “Dust In the Wind”, Kansas – Cool down and Stretching.
I hope you enjoy this class profile and playlist. Let me know if you have any questions or comments!
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Done with that?
Pick up a few essentials I use for teaching my classes:
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.