awesoME! 475

Inspiration:  Who’s awesome?  YOU ARE!

“…you can’t spell AWESOME without (WE and) ME”.

We’ll send off APRIL with this AWESOME ride and playlist….even though I won’t be using it for most of my classes until May.  I have a 7+ minute section set for POWER TESTING, for all my POWER TRAINING classes during the first week of the month (seems like we just did that!).

I’ve got some great new finds and remixes on this one with some great collaborations…new T Swift with PATD’s Brendon Urie (ME!), Winnetka Bowling League’s Kombucha, Ring The Alarm (Nicky Romero, David Guetta, Maximals), Power is Power (The Weeknd, SZA, Travis Scott), Quinn Lewis (Hanging On), new Madonna with Maluma (Medellin), Carry On (Kygo, Rita Ora) and Old Town Road Remix (Lil Nas, X, Billy Ray Cyrus)…and lots more.

Keep rockin’ through the month of April…give May a POWERFUL start this Wednesday.  Enjoy the Ride!

Genre: Alternative, EDM, Pop.

Duration:  61 minutes

Playlist and Summary Ride Profile: 

Warm-up – ME! / Taylor Swift, Brendon Urie

Alt. Seated / Standing Flat – Kombucha (BRKLYN Remix) / Winnetka Bowling League, BRKLYN

POWER TEST SECTION (Optional):  Intense Seated Flat (effectively a 5-minute TIME TRIAL) cadence range is 80-100 rpms at most intense level / resistance – Ring The Alarm / Nicky Romero, David Guetta, MAXIMALS (Triple Play for total of 7+ minutes)

Comfortable Seated Flat (Active Recovery post POWER TEST) – Hanging On / Quinn Lewis

Seated Sprints – Kingdom United / Gareth Emery, Ashley Wallbridge

Alt Seated / Standing Climb – Power is Power (Music Inspired by HBO’s GOT) / The Weeknd, SZA, Travis Scott

Alt Seated / Standing Hill – All Day And Night / Jax Jones, Martin Solveig, Madison Beer, Europa

Extended Seated Sprints – If (Late Night Mix / Hardwell ON AIR’s Best of April ’19 Pt.1) / eSQUIRE, Anni

Seated Flat with Jumps – Medellin / Madonna, Maluma

Alt Seated / Standing Climb – Don’t Ever Let Em / Fitz and The Tantrums

Sprints (3X – Seated / Standing) – Sugar / MYBADD, Sam Gray

THREE-HILL / INTERVAL CLIMB SECTION (NOT Optional!):

– Seated Climb with increasing resistance & power surges – Hallelujah (So Low) The Blanck Mass recording / Editors

– Seated Climb with Standing attacks – Broken Bones / Wingtip

– Alt Standing / Seated Climb – Learn To Live / Alice Merton

Final Sprints (3X) – Carry On / Kygo, Rita Ora

Cool down & Stretch – Old Town Road (Remix) / Lil Nas, X, Billy Ray Cyrus

On Spotify:

On YouTube:

Taylor Swift’s ME! breaks YouTube, Vevo and Amazon Alexa request records…

SPin the News:

Huge Growth for Global Indoor Cycling Software Market 2019 Top Key Players – Zwift, Strava, Sufferfest, Trainer Road, Rouvy, BODY BIKE, Spivi, PainCave and others

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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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