Cycle Playlist 6/20


Missed my cycling class?

You can still take it by using my playlist and following my drills for the music!

I use Spotify for my playlists so if you have an account, click on the link below to go directly to my playlist.

https://open.spotify.com/user/1237666031/playlist/0VeZwM2AOYuIGLsGsHE58R

Don't have Spotify? That's ok! Just put together the playlist using the music provider of your choice.

I'm not going to explain every drill in immense detail. If you have never taken a cycling class, please try one before doing this workout. In the acac gym that I teach at, we use Keiser bikes that have dashboards that display rpms and gears instead of using a resistance knob, like other spin classes. Customize my workout for your piece of machinery or cardio equipment.

Workout Time: 53 minutes

Good To Be Alive - Andy Grammer: Warm-Up Song. Flat Surface Resistance, RPMs 90-100

This Girl - Kungs, Cookin' On 3 Burners: Resistance 4 gears above flat surface, seated position; RPMs 80-90 for 20 seconds, 90-100 for 20 seconds, 100-110 for 20 seconds (1 minute in total). Repeat three times.

BOSS - Disclosure: Resistance 8 gears above flat surface, active climb position; RPMs 50-60 for 20 seconds, RPMs 60-70 for 20 seconds, RPMs 70-80 for 20 seconds (1 minute in total). Repeat four times.

Another Life - KREAM, Mark Asari: RPMs 90-100 for the entire drill, seated position. Resistance 4 gears above flat surface for 1 minute. Resistance at flat surface for 30 seconds. Repeat over this song and the next.

Levels (Skrillex Remix) - Avicii: Continue drill from previous song.

Smells Like Teen Spirit - Nirvana: Seated position, flat surface gear during verse. 4 gears above flat surface during bridge. Sprint above 110 RPMs during chorus. Back down to flat surface gear in the verse. Should complete 3 sprints.

Sweet Nothing - Calvin Harris, Florence Welch: Same drill as the sprint song before.

Rock and Roll - Led Zeppelin: Endurance or Rest song, seated position. RPMs 90-100, resistance either remaining at flat surface gear or 1,2 or 3 above for the entire song.

Company - Justin Bieber: Seated position, climb. Add on 1 gear resistance at a time. By the end of the song, you should be 5 gears above flat surface.

Pacifier - Catfish and the Bottlemen: Staying 5 gears above flat surface, active climb during the verse and seated sprint during the chorus. RPMs above 110 during the sprint.

You're On - Madeon, Kyan: Standing climb. Add on 1 gear resistance at a time. By the end of the song, you should be 10 gears above flat surface.

Fingers Crossed - COIN: Seated position, RPMs 90-100. 2 gears above flat surface for 30 seconds, 3 gears above for 30 seconds, 4 gears above for 30 seconds. Start back at the 2 gears above flat surface and continue to repeat drill.

Circles - machineheart, Vanic: Continue drill from previous song.

The Right Song - Tiesto, Oliver Heldens: Standing climb position, RPMs above 60. 6 gears above flat surface for 30 seconds, 7 gears above for 30 seconds, 8 gears above for 30 seconds. Start back at the 6 gears above flat surface and continue to repeat drill.

YOU ARE DONE!

Please let me know if you completed the workout and thank you for reading! Have a great cardio session!


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