Hello there! I think it’s about time to share a new playlist/profile.
Actually, this profile is one I’ve used more times than I want to admit. But each time I use it I switch up the music and it takes on a completely different feel. Instructors, do you do this? Ride the same profile again and again with different music? I often wonder if anyone notices…
Spinning #123:: Interval Energy Zone:: 15 songs, 1 hour
Don’t Stop Believing (Ken at Work Remix)—Journey (5:23) Elevate heart rate by changing positions every 30 seconds rotating between seated flat, standing flat, and standing climb.
Ultimate Funk (Tocadisco Oldschool Acid Mix Clean Version)—Bob Sinclar (5:42) 1 minute of jumps on a flat alternating with 30 seconds of seated flat road.
Love On Top Smash Mode Redio Edit—SFTS (3:33) Standing Flat/Running with resistance. The goal is to get sweaty (if you aren’t already) and increase the heart rate to a slightly breathless feeling.
Ghetto Love (feat. Kardinal Offishall) [Main Version]—Karl Wolf (3:05) Seated flat recovery.
Welcome to Your Wedding Day—The Airborne Toxic Event (3:42) Starting at the seated flat recovery, begin to progressively add resistance until you find the edge of a hill/seated climb.
G.R.I.N.D. (Get Ready It’s a New Day)—Asher Roth (3:39) Standing climb.
Spitting Fire—The Boxer Rebellion (2:52) Seated Flat recovery.
Ghosts N Stuff—Deadmau5 (6:11) Holding a steady cadence, alternate 30 seconds seated flat, 30 seconds standing flat.
Ballroom Blitz—Sweet (4:40) Sprints on a flat during chorus.
Here (In Your Arms)—Hellogoodbye (4:03) Seated flat recovery (you should need it!)
Tomorrow Never Comes—VNV Nation (5:09) First half of the song is a seated climb, add resistance to increase the incline and finish the climb out of the saddle.
Planetary (GO!)—My Chemical Romance (4:07) Seated Flat surges with the music.
Best Thing I Never Had—Beyonce (4:38) Seated flat cool down.
Slow Dancing In a Burning Room—John Mayer (4:02) Final Stretches.
For those of you who have asked, yes, more Rome pictures are coming…