Spin Class Ideas - Full Class Profile and Playlist With Cues

Hey there spin instructors and fans! I hope you like my indoor cycling class mix today. More funk - the sort of groove to puts you in the mood to torch some serious calories!! It's not as aggressive as "banging" like rock or EDM and suits a class style focused on sustained power so more into the outside rider profile - maybe? You decide! There are Longer pulls and pushes. Most of the songs are a bit longer - in the 7 min range. The beat intensity is more down beat. Not mellow - but steady in character - paced and more deliberate.

Wanted to run some longer more focused drills whose timings are not short tabat'ish 20's etc. Sick of that. Are you there yet? Come on turn on the music, have a listen and have a look at the full riding cues below!

So whats on tap? The drills are outlined below and consist of:​

Warmup

14 min Climb with Russian Intervals

Fast Flat: Run a High Cadence Drill: Undulating Pyramid Spin Ups

4 Min Climbing Drill: Power Intervals Seated with Active Recovery Standing Climbs

Particially Loaded Tabata's

A Tempo run and Climb! And More... dig in!!

Song 1 WARMUP: Song 1: Tinlicker - Yoshi Time=6:36min We will warm up by slowly raising our starting cadence over the first song to a target in the 85 to 110 rpm range, while maintaining our heart rate at no more than 70 percent of our maximum heart rate (RPE < 4/10) and gradually increasing resistance to establish a base “Gear.” No bouncing! Focus on pedal stroke...

Song 2&3 Slow and Steady Climb with Russian Intervals: Song1 Adam Beyer - The Crossing - Drumcode - DC141 Time= 643 Song 2: Motorcycle - As The Rush Comes (Metronome & Morten Granau Remix) 7:32min Slightly increase the base resistance from the warm up (or increase watts over the warm up base) for the “go” pushes. This is a series of 100 per cent alternating all out effort folks followed by alternating recovery. When are “on” we are upping the resistance and keeping the RPMs above 90 RPM. On recovery maintain RPM - go back to base. This 14 min climbing drill will hurt and isn’t for the faint-hearted, newbie or otherwise unmotivated. ​ Russian Steps Intervals Action (GO!!) Recovery (REST!) 15sec on (RPE >6<8) 45sec off 30sec on - whats going one with those watts 30sec off 45sec on 15sec off 60sec on 60sec off 45sec on 15sec off 30sec on 30sec off 15sec on 45sec off 30sec on 30sec off 45sec on 15sec off 60sec on Rest 15sec on (RPE >6<8) 45sec off 30sec on 30sec off 45sec on 15sec off ​

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Song 4 Were are back to the flat. This is a drill that I really enjoy and it can last several minutes or longer. Usually I like to pick a longer song - FAST BPM - and I favour trance music as the soundscape for the drill as it sucks me into the beat and we just flow. What we need are two keys: a BASE cadence and the mental focus to know when we are out of control.

How to Run a High Cadence Drill: Undulating Pyramid Spin Ups This is a drill that I really enjoy and it can last several minutes or longer. Usually I like to pick a longer song - FAST BPM - and I favour trance music as the soundscape for the drill as it sucks me into the beat and we just flow. What we need are two keys: a BASE cadence and the mental focus to know when we are out of control. The drill goal is to maintain a faster than normal RPM cadence that is 10-20% higher than normal fast RPM of the Rider. This is just a guess but the average RPM cadence for most of my indoor riders is somewhere in between 85-95 rpm’s while riding on flat terrain with some resistance and 65-75 rpm’s while climbing up hills and heavy resistance. In my class I refer to this as the riders “base” cadence on flats and climbs. So the drill really is simple we establish a "base" and the increase it by 10 to 20 rpm every 30 seconds to create the right training effect for this drill. 3 min of increases. Drop back to base RPM. And Do it again! 0~30 sec: Get onto a "easy resistance" that lets you spin at 85~95 RPM

30s ~1m: Increase RPM to 100 RPM

1m ~1:30 mIn: Increase RPM to 110 RPM

1:30 ~ 2:00 Min: Up RPM to 120. If you start bouncing at any time up resistance just a bit to bring back control

2:00 ~2:30 Min: This is it 130 RPM. Up tension a little please if bouncing!!!!

2:30 ~3:30: 1 min break Drop out of fast pace to 85~ 95 RPM ... Repeat!!!

Song 5 The Heydaze - Adderall (Gazzo & Sweekuh Remix) Time = 4min A fast, focused climb with Power Intervals Seated with Active Recovery Climbs 4 Min Climbing Drill: Power Intervals Seated with Active Recovery Standing Climbs Overall we want to establish a smooth pedal stroke and the drill will alternate us in and out of the saddle. We will climb this hill when standing in a deliberate fashion - nice and steady pace 65~70 RPM with increasing difficulty as out "active recovery" and in the seated attacks we go all out for everything we have. Here is the sequence in detail: 0~30 sec: Quick start - Have your riders start nice and fast running for 30 seci.e. 100~110 rpm. RPE <6 then...

30sec ~1:00 min: Then On 30 seconds in "add some tension tension" and do a seated power sprint (Cue = "double time It guys") for 30 sec. Then we immediately Move to standing 3rd....

1:00~1:30: Standing Jog (RPM 65~70) Up tension "a bit" again while standing. Something decent to get on a hill. Jog away....30 sec then

1:30~2:00: After 30 sec have riders sit and run double time for just 20 sec - ALL OUT . Back to 3rd. Jog

. Back to 3rd. Jog 2:00~ 2:40: Standing Jog (RPM 65~70): Up tension again!! Something decent - should be challenging! RPE now >7. Jog 40 secs...then

2:40~3:00: After 40 sec standing jog have riders sit and run " double time" ALL OUT for just 20 sec - ALL OUT . Back to 3rd. Jog

. Back to 3rd. Jog 3:00~3:40: Standing Jog (RPM 65~70): Up tension again - LAST TIME!! Something decent - should be challenging! RPE now >8. Jog 40 secs...Almost DONE!!!

3:40~4:00: After 40 sec standing jog have riders sit and run "double time" ALL OUT for just 20 sec - ALL OUT. Done = 4 min!!!!

Song 6 Loaded Tabata's - lots of resistance!! 🙂 75% of max Watts or 6~7 RPE To complete this round of a Tabata style workout (please don't overload... we are not done.. RPE is heavy - say 6~7 RPE), we set our timer for 8 rounds of 10 and 20 second intervals. For a total of a 4-minute workout. Now remember, in order to get the maximum amount of results from this workout, you we have to push yourself - but not to the limit during each work period. We have more work to do!

Songs 7&8 Finish on a fast tempo runs and then climb! Song 7: The drill is 2 sets of 3 minute "tempo intervals" at between 80 to 100 rpm at a "hard intensity" (RPE = 5~6) where breathing is challenging. Choose whether to do seated or standing. Your call Perform 5 minute recovery intervals at 70-80 rpm at a moderate intensity (RPE=3-4) in between tempo intervals sets. Song 8: We now Perform 2 sets of 3 minute tempo intervals at 80-100 rpm at a hard intensity (RPE=5~6) again where breathing should be challenged but not to point where cannot talk. Perform 5 minute recovery intervals at 70-80 rpm at a moderate intensity (RPE=3~4) in between tempo intervals.​

Get the Soundcloud Playlist Now Like this? Want more? It's free! Sign up and I'll send you the full soundcloud playlist! Plus - you will be part of the internets BEST resource for all things spin, indoor cycling and fitness. So expect lots of music ideas, interviews, FREE Profiles, Drills, and Workouts! I Want the Playlist Now!!!!!! lorem ipsum dolor



