Find the Triple Crown winner in your class with this indoor cycling class profile – three big efforts, 3 hills to climb – all in 45 minutes.
Hey guys! Today, we’re going to choose a Triple Crown winner in your class.
I love “triple efforts” in my classes (did you see the “Three Races” class profile? Highly recommend you check it out!) – mostly because there seems to be just the perfect amount of time to do 3 of them in a 45 minute class.
So this class profile is another way of performing 3 efforts in 45 minutes….and….possibly winning a Triple Crown 🙂
Triple Crown – Indoor Cycling Class Profile
If you’re an iTunes kind of person, here’s the iTunes Playlist for the ride:
1: “Waka Waka (This Time for Africa), Shakira – Warm Up. Seated/Standing Flat intervals – gradually increase intensity with each Standing Flat section by increasing the pace.
2: “Ka-Ching! (Red)”, Shania Twain – Seated Climb. First gradient hill, stay at the upper threshold of the climbing speed range of 75-80 RPM increasing resistance 4 times and coming out of the saddle for a standing surge at the end of the segment.
3: “The Adventures of Rain Dance Maggie”, Red Hot Chili Peppers – Running intervals. Decreasing resistance gradually (total of 3 times) transition out of the saddle – first 2 times for Running with Resistance, the last time – for Standing Flat.
4: “Poker Face”, Fitness Nation – Rolling Hills. Add heavy resistance in the beginning of the segment and climb seated for about 1 minute. Take resistance off all the way back to the flat road level and pick up speed. Repeat.
5: “Fame (from Fame)”, The Broadway Stars – Seated Flat Acceleration Intervals/Active Recovery. Choose your baseline cadence in the beginning of the segment. Perform accelerations by 10 RPM – first for 15 seconds, then for 40 seconds, then – till the end of the segment.
6: “Time Machine”, Ingrid Michaelson – Building to the next Climb. In this section, we will build the resistance from the bottom of out hill, all the way to the last segment at the top so we can work on it in the next section of the ride. For this segment, we will increase resistance 5 times coming up to stretch a little in the middle of the climb.
7: “Die Another Day”, Madonna – Seated/Standing Climb. Gotta earn that second crown! Without changing the heavy resistance we built in the previous section, we will transition between Seated and Standing Climb throughout the segment maintaining the cadence both seated and standing between 60 and 65 RPM.
8: “Sinner”, Andy Grammer – Recovery. Take the resistance off back to flat road level and recover for 1 minute. Then – switch between seated and standing flat to keep those legs warmed up. Accelerate slightly at the end of the segment.
9: “Jackpot”, Jocelyn Alice – Seated/Standing Climb. We’ll start climbing that final hill here. We will be increasing the resistance 3 times throughout the song, transitioning in and out of the saddle.
10: “All In”, Lifehouse – Team Sprints on Hill. Return to moderate resistance and divide class in 2 teams. Your teams will take turn sprinting on this moderate hill with 2 recoveries and a sprint by both teams together at the end.
11: “Bring Me To Life”, Evanescence – Final Climb: recover on a flat road in the beginning of the segment for 50 seconds, then add the resistance back. Alternate Running with Resistance and Seated Climb, adding resistance each time before returning to the saddle. At 2:17, return to the saddle and maintain the speed you had standing, at 2:38 – return to Running with Resistance maintaining the same cadence. At 2:58 return to the saddle and see if you can bring up the cadence by at least 2 RPM and hold it till the end.
12: “The Finish Line”, Train – Cool Down and stretch off the bike.
And that’s how it went, my dear cyclists!
Tell the world:
Did you guys know that you can now sign up to receive my blog updates by e-mail and actually choose what posts you want to see coming into your inbox?
My subscribers get updates before they are published anywhere else!
Use the form below if you have not subscribed yet, or update your subscription preferences:
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!
Have a wonderful week and remember to check back for more indoor cycling teaching ideas next Wednesday!
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.