1. “Piano in Trance” by Robert Miles (3:55): Warm-up and stretch
2. “DOA” by Foo Fighters (4:15): Mix of quick-feet spinning and out-of-saddle hard-charging.
3. “So Typical” by Trance Emerson (4:30): Spinning at race-pace speed and effort.
4. “Where Are We Runnin’?” by Lenny Kravitz (2:45): Out-of-saddle climb and charge with a Power 10.
5. “Eye of the Tiger” by Survivor (4:10): Quad-busting, high-tension in-the-saddle climb. This song begs for a Power 10 and a Power 20! (Shadow-boxing allowed.)
6. “New York Summer” by MINK (2:40): Stair-climb exercise.
7. “Gonna Make You Sweat (Everybody Dance Now)” by C + C Music Factory (4:05): Spinning with rolling hills.
8. “Love at First Sight” by Kylie Minogue (4:00): Out-of-saddle/standing backwards spinning. Important to do this carefully! Moderate to high-tension. This is about technique, not leg-turnover. Work those quads and hammies, baby!
9. “Happy” by Fischerspooner (4:00): Back to the flats for some hard-core race-pace spinning. Throw-in a couple of Power 10s and do double-time sprints!
10. “It’s Beginning to Get to Me” by Snow Patrol (4:35): Seated grind-and-climb. Increase tension every 30 secs.
11. “The World’s Greatest” by R. Kelly (4:00): Out-of-saddle/standing high-tension climb with a couple of Power 10s.
12. “How Far We’ve Come” by Matchbox Twenty (3:30): Spinning and sprinting, baby! Exhaust the legs and lungs!
13. “Numb/Encore” by Jay-Z and Linkin’ Park (3:30): Super-steep climbing. Start off in the saddle for the first minute, do a Power 10, then pop-up for an all-out standing charge to the top of the mountain.
14. “Are You Gonna’ Be My Girl” by Jet (3:40): What goes up must come down! Have some fun with this. Focus on quick leg-turnover. Pump those legs as fast and as furious as possible.
15. “So Alive” by Ryan Adams (4:00): High-tension sprints at the first two choruses. For the third, stay seated and do an all-out sprint to the end of the song. Make it hurt!
16. “Dancing Behind My Eyelids” by Mum (4:10): Cool-down and stretch.
17. “Thick as Thieves” by Dashboard Confessional (2:20): Final stretches.
Happy Spinning!
J.R. Atwood
