Weekly Spin Playlist #1

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I have been teaching spinning for about 1 year now. I have over 30 spin playlists to share with you that each have great, challenging rides. The Weekly Spin Playlist post will be dedicated to one of my many spin playlists that will include songs, movements and tips. Hope you enjoy!

I teach on a rate of perceived exertion scale, meaning you determine how heavy the resistance is for you throughout the ride. The scale ranks 1-10. 1 being a steep downhill, no resistance on the wheel, to 10 a steep uphill climb you can’t push the pedals. My playlists will have levels according to this scale. Take it at your own pace and remember to breath!

Spin Playlist – Interval with Tri Inspired Sprints 

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1. Pumped up kicks – Foster the People

The first song is a warm up song. Level 3 (flat road), make sure you have some resistance on the wheel as you warm up your legs nice and easy. Your effort level, out of 100%, should be around 60%. Not too hard not too easy.

2. The Other Side – Jason Derulo

I like to call these warm up jumps. Start standing in position 2, as the chorus comes on count to 4, sit down count to 4, stand up in position 2. Repeat the 4 count jumps during each chorus.

3. Love Somebody – Maroon 5

An awesome seated climb song. Stay seated the entire time. Start at Level 5 (the start of your hill) and increase the resistance twice to a Level 7 *it should feel like you’re running through mud. Keep that Level 7 to continue onto the next song.

4. If No One Stays – earmilk.com Mighty Mike

Keep that resistance from the previous song at a Level 7 and stand up. This song is a heavy standing climb, increasing resistance twice from a Level 7 – 9. At Level 9 it should be hard to push those pedals.

5. 1991 – Azealia Banks

I don’t just hand out recovery songs, you have to earn them from me. And after climbing for about 8 minutes I’lll give you a recovery song. Make sure you have some resistance on the wheel and you are on a nice easy flat (Level 3). Catch your breath and get ready to do some sprints.

About the Sprints 

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I picked up these sets of exercises from Target Training, a triathlon specific fitness center located in Westport, CT. I took a class from the world champion duathlete and this is what he had us do.

Basically, there is a section of the sprint that is “off,” you are working at 60% of your effort during the “off” part to catch your breath. The second section of the sprint is “on,” where you are pedaling/working at 90-95% of your effort level. Some sprints have 3 parts, the third part is a surge either standing in position 3 or sitting in position 1. The surge is 100% of an all out effort!

Essentially, what happens is as each sprint goes on I decrease your recovery time (the “off” part) and increase your working time (the “on” part). By the end of this you will be winded. (Make sure you have resistance on the wheel. Find your flat road and then add a bit more!)

6. Tri sprint songs (15:41)

  • Be somebody – Kings of Leon
  • 15 sec on/50 sec off
  • 15 sec on/40 sec off
  • 15 sec on/30 sec off
  • 1 min off
  • 3 COMBINED SONGS 
  • I love the feeling – earmilk.com D.veloped
  • Tonight I’m getting over you (Remix) – Carley Rae ft. Nicki Minaj
  • Play hard – David Guetta ft. Ne-Yo & Akon
  • 10 sec on /1 min off
  • 15 sec on/ 50 off
  • 20 sec on/ 40 off
  • 25 sec of/ 30 sec off
  • 30 sec on/20 sec off
  • 2 min off
  • 10 sec on + 5 sec sprint in 3rd/40 sec off
  • 20 sec on + 10 sec sprint in 3rd/ 35 sec off
  • 30 sec on + 15 sec sprint in 3rd
  • 2 min off
  • 1 min on/30 sec off
  • 1 min on/30 sec off
  • 1 min on/30 sec off

7. Blurred Lines – Robin Thicke ft. TI & Pharrell

You definitely earned a recovery song after 15min of all sprinting! Catch your breath and make sure you have some resistance on that wheel (Level 3 flat road.)

End of 45 min session

8. We Can’t stop – Miley Cirus

Now to get back to work. This song is a great seated climb. Start at a Level 5 and increase to a Level 8. Stay seated the whole time!

9. Do It – Nelly Furtado ft. Missy Eliot

Another jumps song! Start moving through positions during the chorus. 4 counts in between each movement. Start in position 2 and move to position 3 every 4 count. Remember to keep your cadence fast!

10. Touch the sky – Kanye West

Last two songs are climbs! Then you are done! This song is a standing climb. Start at a Level 5 and increase resistance 3 times to a Level 8.

11. State of Grace – Taylor Swift

Last song! Go all out on the resistance here! This song is a seated and standing climb. Alternate seated and standing positions on the chorus. Start at a Level 5 and increase to a Level 9! Heavy Heavy Heavy!

1 hour of work done 🙂 

Yay! You are done. Finish with a recovery song and make sure to stretch out those muscles.