No Regrets 466

Inspiration: 

Ride with NO REGRETS!  Don’t regret missing the details below…including these FAVORITE (and all current) tracks from Warm-up to Cool-down:  Finest Hour, No Sleep, Freak, Survivor, Sucker, One, Reason, One Less Day (see the Video!), Give It To Me, Talk About It, No Regrets, Peer Pressure Balkan Disco, and Life Must Go On…All of them!

Words of wisdom from No Sleep (Martin Garrix, Bonn):

…And we come alive, we run the night with strangers
‘Cause in the end, we’re all familiar faces
We’re young and wild, enjoy the ride, we made it
We made it…

Happy St. Pat’s Weekend! 

Check out these THEME RIDES from past years:

Genre:  Alternative, EDM, Pop, Rock

Duration:  63 / 48 minutes

Playlist and Summary Ride Profile: 

Warm up – Finest Hour / Cash Cash, Abir

Alt Seated / Standing Flat – Over My Head / Echosmith, MOTi

Alt Seated / Standing Hill – Superstar / MARINA

Tabata Sprint Intervals (20s push / 10s recovery) – Chaos From Within / Bad Religion

Seated Climb and Running with Resistance – No Sleep / Martin Garrix, Bonn

Alt Seated Standing Hill – You’re Not Alone /  Don Diablo

Jumps – Surfin’ / Kid Cudi, Pharrell Williams [Explicit]

Free track / Riders’ Choice – Weightless / First State, Digital X, Aloma Steele

Sprints (Five 15-30s intervals @1:00, 1:45, 2:38, 3:23, 4:09) – Freak / Deorro, Steve Aoki, Diplo, Steve Bays

Strong rhythmic climb…Alt Seated / Standing – Survivor / Jack Back

Alt Seated / Standing Flat – Sucker / Jonas Brothers

Steady Seated Flat with Spin-ups – One Reason (SNBRN Remix) / Hotel Garuda, SNBRN, Kiah Victoria, Imad Royal

Alt Seated / Standing Climb with optional Figure 8’s – Only Way I Know / Richard Judge, Frank Pole

Seated Climb…progressing to Standing Climb – One Less Day (Dying Young) / Rob Thomas

Seated / Standing Battle Sprints (Three 20-30s intervals @ 0:53, 1:31, 2:35) – Give It To Me / Yellow Claw, Nonsens

Quick Seated Flat with random Spin-ups – Talk About It / The Mowgli’s

Kick-ass Finish Climb #1 (Alt Seated / Standing) – No Regrets / KSHMR, Yves V, Krewella

Kick-ass Finish Climb #2 (Seated to Standing Finish) – Peer Pressure / James Bay, Julia Michaels

Sprints (Two 30+ second intervals @ 0:19, 1:50) – Balkan Disco (Pete Dash Remix) / Tim van Werd, Pete Dash

Cool-down and Stretch – Life Must Go On / Quinn XCII

On Spotify:

60m Version

45m Version

On YouTube:

SPin the News:

Love Peloton? Get an At-Home Cycling Workout Without the Cost

https://http://www.livestrong.com/article/13714758-peloton-alternatives-at-home-cycling-workout/

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Find me on Spotify, Twitter, Instagram & other places on the web...or at my local YMCA in the Cycle Studio! Recently ICG® WATTRATE® POWER certified, I've been a certified Mad Dogg Athletics Spinning Instructor since October 2012. I have taught classes at Davenport University, The University Club, SNAP Fitness (Watermark CC), Grand Rapids Parks & Recreation Dept., and Greater Grand Rapids YMCAs. Be Well... Enjoy the Ride! 🚴🏻🎶😅

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