Thank you all so much for your support on yesterday’s post. Just another reason why blogging is awesome :)
To lighten the mood today after some “deep” posts this week, I have a new spinning playlist for you. I’ve decided that I’m going to share my playlists just once a month now. I typically make new playlists only once a month anyway and just reuse old ones for my weekly class. If only money grew on trees!
I used this playlist on Wednesday and everyone agreed that the class went by faster than normal. I broke it up into four segments of two songs on a hill + one song on a flat road. The exact moves/positions varied but that was the general theme.
Suggested Ride
Note: I program all classes to the beat of the music. When the beat picks up, that’s when your pace picks up. Also, I listed the resistance I cued for each track. 7/10 = 7 on a scale of 1-10 with 10 being the heaviest hill. Of course, this is just a suggested ride. The music is great for any upbeat workout.
1. Warm-Up
Segment 1
2. Moderate hill seated (7/10); pick-ups in 3 on the chorus
3. Heavy hill in 3 (9/10); pick up pace on chorus
4. Jumps (5-6/10)
Segment 2
5. Moderate hill seated and in 3 (7-8/10) with jumps mixed in
6. Heavy hill in 3 (8-9/10)
7. Jumps on the verses, sprints on the chorus (5-6/10)
Segment 3
8. Moderate hill in 2 and 3 (7-8/10)
9. Heavy hill in 2 and 3 (9/10)
10. Sprints on the chorus (5-6/10)
Segment 4
11. Jumps on a moderate hill (7-8/10)
12. Heavy hill in 3 (9/10)
13. Sprints on the chorus (5-6/10)
14. Cool down
Lastly, a few of my favorite posts from this week…
What is your why? And why it matters! via Run to the Finish
How To Become Gluten Intolerant via Devour (it’s a little long but gave me a good laugh)
20 Habits to Adopt in Your 20’s via Runs and Roses
Have a wonderful weekend!
There was actually GOOD music on in the gym today! Some old favorites (Breaking Benjamin) and not crappy “popular” stuff. I was shocked!
Rebecca @ Strength and Sunshine recently posted…Friday Finisher 3/27/15
What a nice surprise! I’m always shocked when I like the music on the radio at the gym.
Loving that playlist! Have you ever thought about sharing them on Spotify?
Ginger recently posted…What I ate Wednesday….or Thursday, rather.
Hi, Ginger. I haven’t, but thanks for the idea! Is that something you would be interested in?
This would be SO helpful! I use Spotify when I am instructing all of my rides, I would certainly use your mixes. Please!
Awesome! I’ll definitley be saving this playlist for a cardio day <3 Have a great weekend Emily
Georgie Morley recently posted…Brownie Batter Energy Bites
Let me know if you give it a try :) Oh- and I bought cashew butter to try later!