Start a Fire 🔥 500

Inspiration:  New day, New Year, NEW DECADE…all start today!  Also today, reached #500 for playlist/ride profile posts here!  Let’s START A FIRE…everyday, every time we’re in the Cycle Studio.  The inspiring SoulCycle FIND IT! promo clip from 2017 always get’s me FIRED UP…I hope this first post, playlist and ride profile do the same for you.

I had my last class at the Mary Free Bed YMCA this morning, on the special NYD group ex schedule…a great time with many new and familiar faces (including a couple FTRI guest bloggers Beth & Randy!), another bittersweet moment for me.  One more “last class” at the Downtown DDH YMCA on Friday…exactly one week before the OPEN HOUSE of 2020…Lunar Cycle Studio!

Starting the year with a 60m 3 Stage Profile, each stage with HIIT and strong climbs…no upper body work jumps or rolling hills, but an optional Figure 8 modification.

Enjoy the Ride!

Genre: Alternative, EDM, Pop, Rock

Duration:  63 minutes

Playlist and Ride Profile:

OPENING

Warm up with seated/standing accelerations – Family / The Chainsmokers, Kygo

S1 (Stage 1)

Combo (alt Seated / Standing) Flat – Better / Outasight

Combo Climb – Go Somewhere / KREAM, RANI

Combo Flat with Seated Sprints – OCD / Fitz and The Tantrums

Steady Seated Flat with powerful Standing Sprints (2X) – Sweettalk my Heart (BloodPop & BURNS Vitaclub Remix) / Tove Lo, BURNS, BloodPop

1:1 Sprint Intervals (30s combo work / 30-45s standing recovery) (6X) – Life Is Music (with 2 repeats) / Blasterjaxx, Olly James

S2

Extended Combo Climb with opt. Figure 8’s – On My Mind / Diplo, SIDEPIECE

Combo Flat with Sprints (2X) – The Power (Leftwing : Kody Remix) / Duke Dumont, Zak Abel, Leftwing, Kody

Seated Hill with attacks (2X) – Castles (Sam Feldt Remix) / Freya Ridings, Sam Feldt

Extended Quick Flat with random Sprints – The Big Light / SPIRITUAL PROJECT

S3

Combo Climb – Start a Fire / Ryan Star

Intense Seated Climb move to Standing Finish – On Life / Idris Elba

Final Climb – Glory / The Score

Final Sprints (3X) – Gypsy / Lady Gaga

FULL RECOVERY

Cool down / Stretch – We Got Love (Acoustic) / Sigala, Ella Henderson

Continued Cool down – Going Home / Lorne Balfe

On Spotify:

On YouTube:

Sorry to start the new year on a sad note…

In the last weeks of 2019, two men I know (one mid-20s, the other mid-50’s) were found lifeless in their homes…exact details about their deaths are not known.

Checking up on your friends is cool!