Spinning / Indoor Cycling – 60 Minute Interval Profile 25 strength / 75 endurance (60-11-11)

My classes are still going through the New Year’s Progressive Profiles for one more round and this profile is the start of the change back into the strength profile.

The playlist is below (it won’t show the non-Spotify music) and I’ll break it down a bit more below it 🙂

The bulk of the class is working at endurance / non-hill pace except for 3 songs in the middle. It’s enough to throw your rhythm off and then make you restart back into the faster pace!

Warm Up – Sugar – Maroon 5. Love!

Endurance – Jealousy – We used this as movement in and out of the saddle to really warm up the legs.

Seated Flat – Welcome to Africa – This is a great seated flat. When the music takes off I squeeze two surges in, with a 16 count break in between. Then two more during the rest of the song.

Endurance – Freak On (Peter G ReWerk) – I like this remix! It’s a bit old school, and then a bit older school. It’s a fun tune for spinning

Seated Flat – Burn it to the Ground – One more seated flat before we switch into the small section of strength

Strength – Uptown Funk (Rhythm Scholar Jungle Funk Remix) – This is a great remix to an overplayed song. It mixes in Jungle Boogie and brings a little old school with it!

Strength – Dance Rock Shake Pop – This is a good song for a seated climb. The tempo and beat is enough to keep you in it, mentally.

Strength – Take Back the Night (Kharrington’s Pump n Pitch remix) – I LOVE this version. It’s a bit more upbeat and keep pushing you through it!

20/10s – House Tabata – Switching back to that flat road on this one. This is a 20/10 version without the ‘coach’ .. I’m a fan of a little bit of cuing but most of the ones I found on Spotify are too much coaching for me. This has none and it’s very obvious to hear the changes. This is treated as a seated flat with surges, for 8 rounds.

Endurance – My Love – This is a great tempo to keep pressing ahead. The legs are tired after both the strength switch and those tabatas!

Endurance – Delirious – This is a great song for movement in and out of the saddle.

Endurance – It’s Not Over – This song goes on forever! There is a 30 second ‘dead spot’ in it but it is WORTH it. This is one of my current favorites!

Endurance – Footloose – Wrapping up class with a fantastic seated flat. This is always a popular, and challenging choice!

Cooldown – Save Room – This is a great song by John Legend!

I have lots of playlists on Spotify .. for seated flats, standing climbs, by BPMs, you name it. Definitely follow me as I’m always adding new music to them!

Thanks for reading!

Christina

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4 thoughts on “Spinning / Indoor Cycling – 60 Minute Interval Profile 25 strength / 75 endurance (60-11-11)

  1. Nadica February 11, 2015 / 12:34 am

    Looks great! A great Tabata newly released is called Tabata Never on spotify, by Fitness NV

    Like

    • joschmoblo February 12, 2015 / 10:34 pm

      Thanks!! I’ll have to check it out 🙂

      Like

  2. Peter Gonzalez March 26, 2015 / 10:38 pm

    This is Peter G approved !

    Like

    • joschmoblo March 29, 2015 / 5:27 pm

      Thanks Peter 🙂

      Like

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