1. “Amsterdam” by Guster (3:40): Warm-up and stretch

2. “The World You Love” by Jimmy Eat World (5:00): Mix of fast spinning (first 30-45 seconds) and hard, out-of-the-saddle climbing.

3. “California Justice” by Five for Fighting (4:20): Slow, high-tension, in-seat climb. Stay in the saddle and work those quads! Increase tension every 30 secs. Power 10 after two minutes.

4. “In the Morning” by Junior Boys (4:40): Time to stretch those legs! Stand and climb, baby. Increase tension every 45 seconds. Throw in a Power 10 and a Power 20.

5. “Children of the Sandstorm” by Darude vs Robert Miles (6:50): Fast spinning — bring it back to the flats, keep the tension at a light to moderate level, and go hard! This is a long song to ride so fast — it will tax the legs and lungs. Focus on breathing and maintaining a relaxed upper-body. Focus on high knees. Dance on those toes, baby! Do a few double-time sprints/Power 10s throughout the song. Yeah, baby!

6. “Remember the Name” by Fort Minor (3:50): Slow it back down, but keep the intensity up. Time to get back to the mountains and climb. Stay seated and push yourself up a steep grade — this means lots of tension, increasing every 30-45 secs.

7. “Someday We’ll Know” by New Radicals (3:40): Keep the tension where it is from the last song, but let yourself stretch those legs. Stand-up and continue with your climb. Increase tensions evey 45-60 secs. Do one Power 10 halfway through and another Power 20 during the last 45 seconds. Whew!

8. “Bandages” by Hot Hot Heat (3:40): What goes up, must come down. Have some fun with this. Light to moderate tension. Focus is on quick turnover. Ride fast — slide up to the nose of your seat in an aggressive position and at the chorus (there’s three of them ranging from 10-30 seconds long) do double-time sprints!

9. “Motorcycle Drive By” by Third Eye Blind (4:20): Back to the hills! Slow, steep climb. First minute in the saddle, then stand-up for a hard charge and climb. Last 60-90 secs should be an extended sprint.

10. “I Need You” by Savage Garden (3:55): Speedbumps. Be sure to step-up with the legs, not with the arms and upper-body. If you get tight in the shoulders, you’re pushing up with your arms rather than stepping-up with your legs. Increase tension half-way through.

11. “Bittersweet Symphony” by The Verve (5:58): In-seat, high-tension climb for first two minutes with a Power 10. Stair climbing exercise for next two minutes. Standing/out-of-seat climb for last two minutes with a Power 20.

12. “Work” by Jimmy Eat World (3:25): Spin time! Picture yourself on a flat, open-road with the wind at your back and hit it hard! Quick feet, fast turnover, relaxed upper-body.

13. “Jesus Walks (Clean)” by Kanye West (3:15): Last climb of the day! Go straight to the mountains — first minute in the saddle, last two out-of-the-saddle. Increase tension every 30-45 seconds. Two Power 10s with a hard charge during the last 30-45 seconds.

14. “Best of You” by Foo Fighters (4:15): Can’t help but ride hard with this song! Flat and fast — race pace speed and effort with sprints at the chorus, the first one standing-up (15-25 secs), second one in-the-saddle (20-30 secs), and the last an all-out, everything-you-have burnout sprint (45-50 secs).

15. “Jurassic Park Overture” by John Williams (7:55): Cool-down and stretches.

Happy Spinning!
J.R. Atwood