Inspiration: These days there have been plenty of opportunities to squeeze in a sub class. It’s the season of winter vacations, colds & the flu, even injuries…and subbing a co-worker’s class. So as long as I’m in good health, in-town and not working one of my other jobs, I’m more than happy sub another class.
This is one of the new ride playlists / profiles I’m using this week. Most notable about this one…a 5-track hill climb in the middle of this 60m class, one of the biggest back-to-back hill climb sets I’ve used in a 60m class. As for the music, many are newer tracks found on Spotify New Music Friday…including these favorites: Shooting Stars, HARD LOVE, One More Night, Rocks, Selfish (my #1 find this week), Not Today and the closing track…Something Just Like This. Be sure to see the video of Katy Perry performing Chained To The Rhythm at the Grammy Awards.
Genre: Alternative, Christian, EDM, Pop, Rock
Approximate time: 64 minutes
SPINlist and Summary Profile:
Warm Up – Chained To The Rhythm / Katy Perry
Seated / Standing Flat – Shooting Stars / Bag Raiders
Seated – Standing Hill – HARD LOVE / NEEDTOBREATHE (ft. Lauren Daigle)
Sprints – Taking Over / Understate
– Begin the 5-track hill climb with movements including: seated, standing, rolling hills, jumps on a hill:
Hill #1 – One More Night / Michael Kiwanuka
Hill #2 – Not Afraid Anymore / Halsey
Hill #3 – Rocks / Life of Dillon
Hill #4 – Heavy / POWERS
Hill #5 – Selfish / Future
Seated Flat with deep visualization – Big Picture / London Grammar
Seated Flat with Jumps – Wave Your Flag / Afrojack
Seated / Standing Hill – Not Today / BTS
Seated Flat with increasing Head wind – The Wind / PJ Harvey
Powerful, quick Standing Hill – Burn it Down / Skillet
Seated Hill / Running with Resistance – Good Day / Yellow Claw (ft. DJ Snake & Elliphant)
Sprints – Gypsy / Lady Gaga
Cool Down & Stretch – Something Just Like This / The Chainsmokers (ft. Coldplay)
On Spotify:
On YouTube:
SPin the News:
http://www.self.com/story/what-you-need-to-know-before-first-indoor-cycling-class
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