Indoor Cycling Class Profile: Movie Ride

Hey-hey my wonderful readers!

It’s that time of week again – for all of you, indoor cycling and Spinning® instructors out there – I’m sharing one of my rides’ profile today as part of my blog post series – Weekly Indoor Cycling Class Profile and Playlist.

Today we’re riding to the movies!

I taught this ride a while ago and my class absolutely loved it. I had them guess the movies the songs were from and we had a lot of fun!

Road Trip to the Movies

Indoor Cycling Class Profile and Playlist

Here’s what the whole playlist looked like:

And if you’re a Spotify fan, grab this one (follow me there):

The class profile consists of 3 recurring elements: Standing Flat/Running – Speed/Cadence Drills – Climb.

This sequence gets repeated with slight alternations right after the warm-up and into the cool down. I didn’t specify any routine for the warm-up and cool down in this profile – just feel free to do what you normally do or go by the music, or – swap with your own favorite movie soundtracks!

Here we go:

1. Intro: “20th Century Fox Fanfare and Cinemascope Extension” – Just for fun I played this at the very beginning of the ride to give my students a feeling that a movie is starting.
2. Warmup, 3:18: “I Will Survive (From “Priscilla, Queen of the Desert”)”, Blue Track Band – choose your warmup routine.
3. Standing Flat, 3:36: “Summer Nights”, John Travolta & Olivia Newton-John (Grease (Soundtrack from the Motion Picture) – alternate seated/standing flat. Stand up, hand position 2 at 0:23, 1:05, 1:44 and 2:24
4. Speed Drills/Seated Flat, 2:31: “Any Way You Want It”, Mary J. Blige, Constantine Maroulis & Julianne Hough (Rock of Ages) – find base cadence in the beginning of the song, accelerate by 5 RPM at 0:35, 1:23, 2:04 returning to base cadence after each one.
5. Seated Climb, 3:50: “Peter Gunn Theme”, The Blues Brothers (The Blues Brothers) – add enough resistance to simulate the base of the hill in the beginning of the song, take additional adds at 1:00, 2:00 and 3:00.
6. Running with Resistance, 3:53: “Eye of the Tiger (From “Rocky III”)” – dial resistance down a bit, get out of the saddle to run at 0:05, 1:24, 2:04 and 2:49, returning to the saddle for seated climb between the runs.
7. Speed Drills/Seated Flat, 4:50: “Voulez Vous”, The New Musical Cast (Mama Mia!) – find base cadence in the beginning of the song, accelerate by 10 RPM at 0:52, 2:12, 2:54 and 4:15 returning to base cadence after each one.




8. Seated Climb, 4:24: “American Woman (From “American Beauty”)”, Blue Track Band – add resistance at 0:34, 1:19, 2:04, 2:32 and 3:28.
9. Standing Flat Intervals, 3:50: “Power Of Love (Back To The Future)”, The Hollywood Band – return to seated flat, transition to standing flat at 0:57, 1:40, 3:02 returning to the saddle after each one.
10. Speed Drills, 2:21: “Miserlou (Main Title Theme from “Pulp Fiction”, Msmd – find base cadence in the beginning of the song, accelerate by 10 RPM at 0:47, 1:10 and 2:04 returning to base cadence after each interval.
11. Seated/Standing Climb,3:19: “Long Black Road”, Electric Light Orchestra (American Hustle) – Add resistance to simulate the base of the hill and transition to standing climb at 0:35, continue adding resistance and getting out of the saddle at 1:11, 1:45 and 2:33 returning back to the saddle after each one.
12. Running with Resistance, 2:23: “Juke Box Hero / I Love Rock ‘n’ Roll”, Diego Boneta, Alec Baldwin, Russell Brand & Julianne Hough (Rock of Ages) – dial resistance down a bit, get out of the saddle to run at 0:31, 1:30, and 1:52, returning to the saddle for seated climb between the runs.
13. Speed Drills, 4:00: “A Little Party Never Killed Nobody (All We Got)”, Fergie, Q-Tip & GoonRock (The Great Gatsby) – find base cadence in the beginning of the song, accelerate by 10 RPM at 0:23, 1:14 and 3:05 returning to base cadence after each interval.
14. Cool Down, 2:53: “Rocky – Gonna Fly Now (Vocal)”, The City of Prague Philharmonic – choose your cool down routine.
15. Stretching off the bike, 4:46: “Skyfall”, Adele

Wanna know how to time all that without going crazy? Download Class Builder App by Cycling Fusion.

And that’s that.

I hope you enjoy it and give it a try in one of your classes or workouts.

Have a wonderful week, guys, and ride on!