Inspiration: MORE POWER HOUR. Several interval stretches in this HIGH ENERGY Ride…surges, sprints, climbing attacks and high-resistance runs. With some jumps, steep steady climbs and quick, flat runs, this mix should satisfy all riders. For those with access to power/watts measures on your bike (like the Keiser M3 cycles we have at many GR YMCA studios), this profile will challenge you to hit new peaks in your power training!
And for the music…a mix of new releases and artist with a few classics added for a broader appeal. I finished this mix less than 24 hours ago and we rode this AM…what a great start to the day.
This is where I started my Sunday…
YOUR HELP PLEASE!
For next month (all month long), I’m planning on a ROCK music focus (new/current, alternative and classic rock) for ROCKTOBER RIDES. Please comment with some of your favorite rock tracks / artists so I can put some new Rock-themed rides for the next 4 weeks.
ENJOY THE RIDE!
Genre: Alternative, Country, EDM, Pop, Rock
Approximate time: 63 minutes
SPINlist and Summary Profile:
Warm Up – Northern Lights / Cider Sky
Seated/Standing Run – Get Low / Zedd with Liam Payne
POWER #1 Seated Climb & Running with Resistance – Find You / Nick Jonas
Steep Seated Climb, move to Standing Climb – Dusk Till Dawn / ZAYN with Sia
Quick Seated Flat with increasing headwind – Everlong / Foo Fighters
POWER #2 Seated Climb & Running with Resistance – Keep On Rising / Fedde Le Grand with Ian Carey
Climb with Optional Figure Eights Modification – Bad Bad Love / Half the Animal
Alt Standing / Seated Climb – It Ain’t My Fault / Brothers Osborne
Jumps – 4 Minutes / Madonna with Justin Timberlake
Quick Seated Flat with Surges – Ramble On / Led Zeppelin
Sprints – Nice2KnoU / All Time Low
POWER #3 Seated Climb & Running with Resistance – Power / Hardwell with KSHMR
FREE TRACK / RIDERS’ CHOICE – Starlight / Emeli Sande
Alt Seated / Standing Climb – Never Give Up / Sia
POWER #4 Seated Climb & Running with Resistance – You Could Be / R3hab with Khrebto
Quick and Steady Seated Flat – LA Devotee / Panic! At The Disco
Sprint Home! – Gypsy / Lady Gaga
Cool down and Stretch – Good Old Days / Macklemore with Kesha
SPin the News:
4 thoughts on “Power 381”
Thanks Ellen…have a great class!
I am going use this playlists two weeks. Luv it!
Hi Steve ! I am fairly new to following you and I can’t thank you enough for sharing all your hard work with us ! I have been able to discover alot of great music for my classes I wouldn’t even have known about! Since I am new to you I am just wondering what your “figure eights” are ? Could you explain a bit ? Again thank you so much your stuff is AWESOME ! Dawn from Albany, NY
About Figure Eights…some might call them tap backs…but not exactly. They involve resistance for a hill, standing, hands in position three and moving forward and back and side to side with the beat of music. Movement simulates the shape of 8. I think there’s a demo video on YouTube too, so that may be more helpful. Take care and have an awesome week.