….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!
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