September 22, Indoor Cycling/Spinning Workout

September 22, Indoor Cycling/Spinning Workout

Sept 22

1. Neon Trees – Sleeping With A Friend - The Chainsmokers Radio Remix - Warm up
2. Taylor Swift – Shake It Off    - Alternating medium flat, standing run in position 3, adding 2-3 gears by the end, small recoveries through the song when the music slows down
3. Jessie J – Bang Bang   - Standing Climb- medium resistence whole song, slower pace, on the chorus go to position 3 full out fast run
4. Ariana Grande – Break Free    Slow climb, start at the bottom add about 2 gears every 30 seconds till you hit your max effort
5. OneRepublic – Love Runs Out   Sprints at 1 min, 1:50, 2:50
6. Lupe Fiasco – The Show Goes On    - Slow climb, start at the bottom add about 2 gears every 30 seconds till you hit your max effort
7. P!nk – Who Knew   - Medium hill, on the chorus add 10 RPMS and hold it for 30 seconds, repeat for each chorus
8. Dillon Francis – We Make It Bounce  - Standing run
9. Jennifer Lopez – Booty  - 2 count jumps
10. Jessie J – Burnin' Up  fast flat round, keep RPM over 100
11. Workout Remix Factory – Gangnam Style (Trance Workout Remix 135 BPM)   - Run at position 2, hover runs in postion 2 and 3, alternate every 30 seconds, whole song is fast
12. David Guetta – Bad (feat. Vassy) - Radio Edit  - High resistence sprints :45, 2:13
13. Disclosure – Latch  - Rolling hills, little up a hill then back down, go back up and come back down again, repeat entire song
14. American Authors – Best Day Of My Life - Gazzo Remix    fast flat medium resistence hold at 100 RPMS, add 1 gear every 15 seconds until youre 3 above where you started and keep same speed at 100, then take that 3 off and recover and repeat the set again
15. Ariana Grande – Problem  - Standing run at 3, hover over handle bars on chorus and run fast
16. Charli XCX – Boom Clap   - Your steepest hill, climb and push on chorus to give some speed, whole song on steep hill
17. Phillip Phillips – Raging Fire  cool down
18. Taylor Swift – Red