One of my favorite things about being a spin instructor (besides interacting with people) is creating playlists for my classes. When I’m taking a Spin class, the music can make or break it for me…I want upbeat, powerful songs! Also, I appreciate when the instructor knows his/her music and plans the class around their playlist (or vice versa). Therefore, I try to design my classes in a similar format: A strong playlist and a challenging ride that mix fluidly.
Here is a playlist, with a suggested ride, that I used this past semester. Before every class I explain to my class that I work on a scale from 5-10, with 5 being a flat road and 10 being the heaviest hill. It takes some time to figuring out what resistance is right for you, but that’s the beauty of spin…you are in charge of your workout. Based on your fitness level and your goals for the class, you can easily add or decrease resistance with the turn of the knob (and no one will know!).
Of course, if you’re unfamiliar with Spinning visit www.spinning.com before completing any workout. Now, on to the playlist!
Suggested Ride (Written in simple terms for my understanding while teaching)
- Move Along– Warm-Up
- Jai Ho!– Jumps
- No Sleep Tonight– Seated, moderate hill (7/10) with pick-ups (not a sprint but faster than comfortable pace) during the chorus
- Take Me Home– Moderate hill (7/10) in position 2 during the verses, seated pick-ups during the chorus
- Numb– Heavy hill in position 3 (8-9/10)
- Thriller- Start on a flat road (5/10) sprints with resistance (7/10) during chorus (take resistance off in between sprints)
- Unconditionally– Hill in position 3 (8-9/10)
- Countdown– Jumps
- Timber– Run in position 2 during chorus, jog in between
- Bring Me to Life– Heavy hill; seated for the first half, position 3 for the second half
- Trouble– Sprints
- The Monster- Hill (8/10) in position 3 with pickups on chorus
- Marry the Night– Sprints
- Follow Your Arrow– Cool down
Enjoy your Saturday!