Tuesday, October 27, 2009

Spinning Playlist 15


I have been having too much fun planning the profiles for spinning lately. Tomorrow I teach at noon at SWRC.

The class design is an interval style (45 min)

Warm up: Natalie Imbruglia- Torn (4min)
Seated Flat: Colbie Caillat-Fallon for you (3:36) 50-65HR max, cont. warm up
cont Flat:Nine Days: Story of a Girl (3:13) 75HR max, added resistance plus some runs
Seated Climb: Yellowcard: Words, Hands, Hearts (4:23) 80HR max, moderate hill
Seated Flat (run/jump): Britney Spears: 3 (3:33) 80-110 RPM
Seated Climb: Nelly Furtado: Maneater (4:36) 80HR max, adding Resistance throughout
Standing Climb: KT Tunstall: Black Horse (2:52) 80/85 HR max, 60-80RPM
Jumps (Sprints on a on Hill): Smash Mouth: Walking on the Sun (3:27)
Seated Climb:Maroon 5: Harder to Breathe (2:54)finish song into intervals (pickups not all-out sprints)
Seated Flat: Relient K: The Best Thing (4:42) -50/50 intveral/cooldown beginning
Seated Flat/cooldown: Owl City: Flyerflies (3:48) begin cooldown stretches on bike.