Spinning / Indoor Cycling – 60 Minute Interval Profile 50/50 (60-11-07) flip flop

This spin profile is 50% strength and 50% endurance / fast pace. I decided to teach it as rolling hills .. i.e. switch between flats and hills. The first round was not so bad but into class the hills were tougher and tougher.

Like a Drum – Warm Up – Thanks to CXWORX I love this song. This is the Chainsmokers remix and while I like the original this one is a good one.

Uma Thurman – Strength – I am going to ban myself from this song. Fall Out Boy, I have nothing but love for you!

My First Kiss – Flats – This one seems to start a little sleepy. I just tell them to wait for it .. the choruses are great for those seated flat surges.

F for You – Strength – I love this song. The beats pull you in and push you ahead.

Parachute – Flats – Back to that flat road. After My First Kiss this round is already starting to feel tough. This one is a bit more challenging to keep pace in and really starts to get into the legs.

Voodoo Child – Strength – I first heard this song in BODYPUMP and last night I bumped into it. So, this song rocks socks for climbing. The beat is fast enough that it keeps you pushing through it.  Rocks socks.

Battle of One – Flats – Next seated flat and the legs were SO tired by now. This one is hard to push through but they can do it.

Alone AgainStrength – I love this one .. it’s a great beat and is good for keeping the momentum moving forward in class.

Jumanji – Flats – I used this as a moving track .. I really love the songs with that tribal vibe to them 🙂

Superbad – Strength – I saw this the other day in my playlists and could not believe that I forgot about this one! It’s a great song, and a great seated climb!

Swamp ThingFlats – The last round is LONG! It starts here and I grabbed this one off the facebook group the other day. At this point the class is exhausted from the rolling hills so it’s all about keeping them focused and pushing ahead.

I Remember – Strength – Last climb and it’s a long song. There is a break in the middle so take it if you need it.

(Below is NOT showing up on the profile)

Free the Madness – Flats – This one is probably not on the list because I took a version of it and tried to move all those F bombs .. and every other bomb. Free the Madness is CRAZY and a great way to finish the class.

This is What it Feels Like – Cooldown – Finally …

I hope you enjoy and definitely follow me on spotify (the link is below) as I will keep posting new rides!

** I also have playlists by spinning moves: i.e. seated flats, standing climbs, long songs, etc. and by BPMs.

Thanks for reading!

Christina

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2 thoughts on “Spinning / Indoor Cycling – 60 Minute Interval Profile 50/50 (60-11-07) flip flop

  1. Renee February 5, 2015 / 7:42 pm

    This playlist doesn’t seem to be public? Might just be me, but can’t find it in your playlist… thanks for sharing 🙂

    Like

    • joschmoblo February 6, 2015 / 8:08 am

      Thank you for pointing that out! This one was somehow private but I made it public now. Let me know if it does not show up! Thanks for stopping by!!

      Like

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