Spinning #110: Anaerobic Threshold and Interval Work

….and I’m back.  Man, did I miss teaching my 10am Spinning class last week.  Yeah, it was worth it since I was in NYC, but I still missed it.  I had the opportunity to substitute the 9am class, so I was totally warmed up and really ready to ride by the time 10am came around. 

Spinning #110 :: Interval Energy Zone :: 15 songs, 60 minutes :: iTunes Link

Stay (Almighty Boys Club Mix)—Déjà vu Feat. Tasmin (6:22)  Seated flat warm up progressively raising heart rate to 65% max.

Catch up to my Step (5:57)  (unknown album/source)  Continue to warm up, focusing on raising heart rate up to 75% over the song.  Move through seated flat, standing flat, easy standing climb to prepare legs for more work.

Loop 1:

All At Once—The Airborne Toxic Event (5:16)  Heart rate between 75-80% MHR.  1 minute seated flat alternating with 1 minute standing flat

Be Yourself—Audioslave (4:39)  Seated climb using resistance to raise heart rate up to 85% MHR.

The Big Bang—Rock Mafia (2:40)  Jumps on a hill.  If you have the power, raise heart rate up 92% for last  minute. 

Recovery:

Missione A Bombay—Nicola Conte (2:06)  Seated flat, drop heart rate down to 65%

Loop 2:

I’m a Believer (Radio)—Smash Mouth (3:03)  and  Bang Bang (feat. Adam Levine)—K’naan (3:06) Heart rate between 75-80% MHR.  1 minute seated flat alternating with 1 minute standing flat

Joker and the Theif—Wolfmother (4:40)  Seated climb using resistance to raise heart rate up to 85% MHR.  Final 2 minutes = jumps on a hill and even higher heart rates (92% max)

Recovery:

Quiet Dog—Mos Def (2:57)  Seated flat, drop heart rate down to 65%, and prepare for final lap.

Rock & Roll—Eric Hutchinson (3:59)  and  Rock Star—Everclear (3:30)  Heart rate between 75-80% MHR.  1 minute seated flat alternating with 1 minute standing flat

Comes and Goes (In Waves)—Greg Laswell (4:14)  Seated climb using resistance to raise heart rate up to 85% MHR.  Final 2 minutes = jumps on a hill and even higher heart rates (92% max)

Cool down and Stretch: 

The Man Who Can’t Be Moved—The Script (4:01)

Rosyln—Bon Iver & St. Vincent (4:50)

Getting a sense of déjà vu?  Like you’ve ridden this before? Or heard these songs before?  Me too.  Then I realized why…we rode this on a Monday night back in May (I knew that ), but I had forgotten I had actually posted this ride as well.  Opps!   Guess my overly complicated, fool proof method of keeping my rides organized has a weakness or two. 

In my opinion, it was better the second time around…enjoy!

~Darcy
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2 Responses to Spinning #110: Anaerobic Threshold and Interval Work

  1. Anonymous says:

    Thanks for sharing a great playlist! I’m having a difficult time being “inspired” when it comes to putting classes together for spinning and this is just the little kick I needed! Hope you had a great time at IIN and Happy 10 years of bliss to you!

    • Hey Erin,
      Glad I could help with your playlist-block! How are things going with you at IIN? I’d love to chat with you about it sometime. Are you open to a Skype conversation, or even a good old fashioned phone conversation would work. :)

      Darcy

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