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?’

http://www.theguardian.com

https://www.theguardian.com/lifeandstyle/2018/nov/10/fit-in-my-40s-spinning-exercise-classes-bike

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