“Grind and Climb” 60 Minute Workout & Spinning Mix

1. “Close to Me” by The Cure (3:44): Warm-up and stretch.

2. “Shake It” by Metro Station (3:00): Fast spinning for a minute, then fast and hard out-of-seat climbing.

3. “Talk” by Coldplay (5:13): Race-pace speed and effort for 5+ minutes. Should be near exhaustion at the end of the song. Do not try to pace yourself! Error on the side of starting too-fast and push through the discomfort.

4. “Night Drive” by Jimmy Eat World (5:05): Slower-song for a slower-set. In-seat, high-tension climb. Increase tension every 30 secs. Slow burn in the quads!

5. “You Get What You Give” by New Radicals (5:04): Out-of-seat climb. Throw-in a few Power 10s and a Power 20 to keep everybody in the class honest.

6. “I Still Remember” by Bloc Party (4:25): Bring it back to the flats and have some fun with this song. Crank the volume and ride hard. Race pace spinning/sprinting for 4+ minutes.

7. “Someone Great” by LCD Soundsystem (6:28): Slowing-it down again for the grind and climb. Mix of in-seat and out-of-seat high-tension climbing with a few Power 10s. Should feel like you’re climbing Everest!

8. “Jump” by Madonna (4:00): Keep the tension high, but sit in the seat for a slow climb. At the chorus, sprint it out! Alternate between doing standing sprints and in-seat sprints. When doing in-seat sprints, take some tension off to let those legs fly!

9. “Half My Mind” by Damian Hagger (2:35): Short song, so get into it right away — stair climbing exercise. Hard and fast. Work those quads and calves!

10. “Eastern Horizon” by Trance Wave (3:28): The music will make you want to sprint. Do it! Three-plus minutes of all-out spinning. Keep those knees together, shoulders relaxed, head up, belly-button sucked in, lifting with your knees, breathing in a slow, deep, controlled manner.

11. “Saeglopur” by Sigur Ros (7:43): Long, slow, grind and climb. Make sure you are in the mountains and not in the hills! A Power 10 and Power 20 will keep the class working.

12. “Mama’s Room” by Under the Influence of Giants (3:57): I know it hurts, but keep on climbing. Leave the tension where it was from the last song and find a way to pump those legs. The music is a bit louder and a bit faster than the previous song — find a rhythm and charge.

13. “All My Life” by Foo Fighters (4:26): There’s always a little something left inside of us no matter how hard a workout. Find that reservoir of will, want, and strength and finish hard. In-seat spinning with sprints at chorus: first one sitting down, second one standing up, third sprint a 45+ second all-out burnout.

14. “The Winner Is” by Mychael Danna/DeVotchka (3:05): Cool-down.

15. “Till the End of Time” by DeVotchka (4:00): Stretch and good-bye.

Happy Spinning!
J.R. Atwood