Inspiration: This LIGHT and FIRE themed playlist is great for an ICG Coach By Color ride on the IC6 bikes at DDH and Spartan Stores Family YMCAs…but will work for any Studio Cycling class! An even mix of terrain and intensity with the goal being something like:
6% White / Zone 1; 14% Blue / Zone 2; 27% Green / Zone 3; 33% Yellow / Zone 4; 20% Red / Zone 5
This ride profile covers seated / standing positions on even stretches of flat road and hills. No jumps…but many sprint intervals and sprint battle rounds using the ICG CONNECT technology.
Genre: EDM, Country, Pop, Rock
Duration: 64 minutes
Summary Ride Profile & Playlist:
Warm-up – Bright Lights / Thirty Seconds To Mars
Alt Seated / Standing Flat – Shinin’ Bright / Tritonal
Alt Seated / Standing Hill – Diamonds / Rhianna
Quick Seated Flat – Ray Of Light / Madonna
Seated Hill with increasing resistance – Burning In The Skies
Alt Seated / Standing Hill – Lights Come On
Sprints – Keep My Light On / DubVision, Raiden
Alt Seated / Standing Leg Drill – Flames (Leandro Da Silva Remix) / David Guetta, Sia, Leandro Da Silva
Tempo pace with increasing resistance – LIghts / Ellie Goulding
Standing Climb with Seated Attacks on a Hill – Check It Out / Oh The Larcency
Seated Flat with Sprints – Red Lights / Tiesto
Quick Seated Flat with Active Recovery – Blinded By The Light / Manfred Mann’s Earth Band
Power Climb! – Bright Lights / The Naked And Famous
Final Climb with Attacks – Fire On The Mountain / Rob Thomas
Sprints – Illuminate / Afrojack, Matthew Koma
Cool down & Stretch – Fireworks / You Me At Six
On Spotify:
On YouTube:
SPin the News:
Fit in my 40s:
‘Will indoor cycling with 80 other people make me work harder?’
https://www.theguardian.com/lifeandstyle/2018/nov/10/fit-in-my-40s-spinning-exercise-classes-bike
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