“Otto Is a Palindrome” 60 Minute Spinning Mix

December 18, 2009 at 10:36 pm 9 comments

16-song music mix and choreographed workout includes
“Walking on a Dream”
by Empire of the Sun
“Right Now” by Van Halen
“High Road” by Fort Minor f/ John Legend

1. “Fences” by Phoenix / 3:50

Warm-up and stretch.

2. “Ready, Steady, Go” by Paul Oakenfold / 4:15

We’re doing it hard and fast right out of the gate this morning—quickly settle into a race-ready position on your bike and start hammering. This song is all about speed! Light to moderate resistance/tension, which you should increase just a smidge every 30-45 seconds. The first 90 seconds should be at about 80% pace, then at the 1:40 mark, it’s all out! Go right into a Power 20 sprint and try to maintain your speed as you continue pounding on those pedals. Take a stretch and water break from 2:40 to 2:50, settle back into your ride, and at 3:08 sprint to the finish!

3. “Walking on a Dream” by Empire of the Sun / 3:20

The words of this song are perfect for a climb! “We are always running for the thrill of it, thrill of it. Always pushing up the hill searching for the thrill of it … Never looking down, I’m just in awe of what’s in front of me … Don’t stop. Just keep going on.”

Start with the resistance/tension at a level 6 or 7 out of 10—stand up out the saddle and start to grind it out! Keep a quick pace, making sure to lift your knees to your chest. Even though there’s lots of tension, we want a fast turnover with our feet. Focus on slow and deep breathing. At the 45 second mark, add half a turn of tension, but keep the pace steady. Go into a standing Power 20 sprint from 1:45 till the 2:15 mark. Relax for a bit til 2:30, then add a full turn of tension and continue climbing all the way until the end of the fadeout.

4. “Answer the Phone” by Sugar Ray / 4:05

Bring it immediately to the flats, get rid of some of the tension on your bike, and spin it out. We’re going to do three Power Sprints with this song. First one is at 1:00—add two turns of resistance, stand-up, and charge hard with every ounce of energy you have until the 1:28 mark. Sit down, release the resistance on your bike, get some water, and prep for sprint #2—this one is going to be a seated sprint. Stay in the saddle and at 1:55 hammer it until 2:23! Take the next 30 seconds to catch your breath and get ready for #3. This one is going to hurt so good.

At 2:50—stand up! Add two turns of tension! Power sprint! Stay up! Stay strong! Digdigdigdig! If you get tired, take two seconds to catch your breath then get back in it! All the way till 3:45!

Whew! An epic minute-long power sprint. Awesome.

5. “High Road (Non-PA Album Version)” by Fort Minor (featuring John Legend) / 3:20

Back to the hills, baby—it’s time to grind and climb. Start at a tension/resistance level of 8/10 and stand-up to tackle this mountain! Steady, strong, and at 1:05, mount a Power 10 sprint until 1:25. Now keep the resistance on your bike and sit down in your saddle. High-tension, seated climb! This is a real quad buster. Breathe deeply and full and at 2:05, throw-down another Power 10 sprint—but this one is seated! Push through till 2:25 then stand-up again and give your legs a bit of a break. At 2:45 add one full turn of tension and muscle through the last little bit of this set.

6. “Serenity (Short)” by Melnikov_Project / 3:00 (Free download)

Nothing fancy here—simple speed. Bring it back to the flats, get rid of all your tension, and hammer it from the first note till the 1:00 mark. Add a full turn of tension, focus on your breathing, check your form, roll your neck, do some light stretching, and get back into the ride. Slowly build your pace with the music and by 1:45 your should be back to race-pace speed. This is going to be another long sprint to the finish! Hold nothing back and give it everything you have on fast, light, quick feet!

7. “You Are the One” by Shiny Toy Guns / 4:30

Today is a lot of speed work and we’re tackling some rolling hills with this song. Start with the tension at a level 4 or 5/10. You should feel like you’re on the flats, but riding into a slight headwind. Keep the shoulders low and pace steady until 0:45 when we’re going to launch into a Power 10 sprint until 1:15—at this moment, add a turn of tension and stand-up out of the saddle. Go right into a charge, maintaining your pace from the sprint until 1:40. Stay standing, slow down a bit, and catch your breath. Thrust the hips back and continue your climb. At 2:22, go into a standing Power 10 sprint until 2:50—at this moment, take off a turn of tension and sit down in your saddle. Go right into a seated charge, maintaining your pace from the sprint until 3:17. Recover till 3:45—and then it’s rider’s choice. Stay seated for a finishing Power 1o sprint, or stand-up and do an out-of-the-saddle Power 20 sprint.

8. “How Low: Benny Benassi vs. Flo Rida vs. Public Enemey” by DJ Mei-Lwun / 5:35 (Free download)

Climbing! Stay standing from the last song and settle into a steady ascent. Add a full turn of tension at 1:00 and sit back in the saddle for a seated climb. Push it out here! At 1:30, stand-up and get back to an out-of-saddle climb. Add half a turn of resistance and at 2:00 go into a Power 10 Power 10 standing sprint until 2:20. Sit down in the saddle and grind it out, adding another half-turn of tension at 2:30. It should feel like you’re riding through quicksand. At 3:00, stand-up again and charge it out. Go into a series of speed bumps from 3:30 until the end of the song—two minutes of quad busting awesomeness! (For details on how to do speed bumps, check out the FAQ and spinning notes section of this website.)

9. “Jump (Jayito Forbidden Love Edit)” by Madonna / 4:00 (Free download. If the previous link doesn’t work, try here, here or here)

Baby baby, time to bring the pain train! Continue with speed bumps into this song (you may need to slightly adjust the rhythm to match the beat) and at 1:00, sit in the saddle and hammer out a Power 10 seated sprint until the 1:15 mark! Go right back into speed bumps—up, two, three, four, down, two, three, four, up, two, three, four, down, two, three, four. At 2:00, it’s time for another power sprint, but this one is loooooong. Hang in, hold on, and hammer until the 2:33 mark. Get right back into the speed bumps! At 3:00, ONE MORE SPRINT! Go as fast as you can for as long as you can. Slow and deep breathing will help you quick feet carry you to the finish!

10. “Superstar (Album Version)” by Lupe Fiasco (featuring Matt Santos) / 4:50

Slowing things down here for another monster climb! Get some quick water, start with the resistance/tension at a 6/7 out of 10, and stand up to grind it out. Keep your hips back and work those quads. Every 30-45 seconds, add half a turn of tension so that by the end you’re riding straight-up Mt. Everest. Steady pace, hard climb.

11. “Right Now (Album Version)” by Van Halen / 5:20

Roll into this from the last song. I know the legs and lungs are screaming, but we’re going to push past otherwise assumed physical limits today.

Take the first 30 seconds to recover a bit, but at the 0:35 mark, stand strong and re-commit yourself to today’s workout. The resistance/tension should be at a level 8/10, at least! But we can still muscle out standing sprint, which is what we’re going to do from 1:35 until the 1:58 mark. “Right now!” Charge it out, baby.

At 2:30, sit down in the saddle, take off one turn of tension, and go into a seated sprint from 2:38 until 3:14. Add that tension back to your bike, stand up, and finish the last bit of this song out of the saddle. Feel the music, which will carry through another standing sprint from 3:50 to 4:10. Stay strong to get strong, baby!

12. “Riverdance (with taps) (Lord of the Dance)” / 2:25 (Free download)

A very fast no-tension sprint on the flats. Tap on your pedals the way the Lord of the Dance taps on stage—lightandquicklightandquicklightandquick. It’ll be over before you know it, so push it out!

13. “Magic Melody” by 2trancy / 5:55 (Free download)

We’re working hard today—this may be one of the most difficult training sessions we’ve had in a while. You get 10 seconds to recover from the last song before you need to find the will to hammer out another 50 seconds of speed work. From 0:15 to 0:55, we’re sprinting!

At 0:55, add just a bit of tension and stand up. From here, start stair climbing. (See FAQs and spinning notes for details on how to do this set.) Work the calf muscles until 2:45, when we’ll sit right back down on the bike and immediately roll into a flat spin at 80% of our max. Try to stay at a pace that is just-below an uncomfortable level. Relax the shoulders, loosen your grip on your handlebars, and right it out.

At 3:45, time to stand up again and continue with a set of stair climbs until the end of the song. Whoa!

14. “Hard Sun (Main)” by Eddie Vedder / 5:20

Last climb of the day, so let’s make it a good one. Roll into this from the last song, get your hips back, and add a couple turns of resistance/tension. At 1:20, pick up the pace just a bit—we want to keep ourselves honest. No rest for the weary!

At 2:00, add a full turn of tension, and at 2:35 go into a standing Power 20 sprint! At this point, it doesn’t matter how strong our bodies are, what matters is how strong our minds are! You have to want it—and if feeling a bit tired, reflect on why you came into spinning class today. There was a reason you got up early and made it this far—you’ve come too far to give up. So let’s move, baby! From 3:45 until the end of the song, it’s all about guts and grit. Muscle through!

15. “Banquet” by Bloc Party / 3:20

Last song of the day! We’re going to ride back to the bottom of the mountain we just climbed. Start with a pace at 70-80% of your max, and at 1:00 go into an all-out sprint! Power 10, baby! All the way until 1:28. Shake out the arms, roll the shoulders, add half a turn of tension, pick up the pace just a bit, and go into another power sprint from 1:55 until 2:18.

One more sprint to go! It starts at 2:45 and will take 25 seconds. GOGOGOGOGOGOGOOGO!

16. “Sigur 4 (Untitled)” by Sigur Ros / 7:00

Cool-down and goodbye music.

J.R. Atwood
Power 10 Spinning

http://spinningmixes.wordpress.com

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Entry filed under: indoor cycling/spinning workouts and music mixes. Tags: , , , , , , , , , , , , , , , .

“+ Redux” 60 Minute Spinning Mix Spinstoppable

9 Comments Add your own

  • 1. carolyn  |  March 30, 2010 at 4:26 pm

    I really miss your rides. Yours are the BEST!!!!!!!!!!
    Hope all is well

    Reply
  • 2. Pablo  |  May 31, 2010 at 1:32 pm

    Hi,

    I heard a lot about your music, but, how can I download it?

    Reply
  • 3. catherine  |  July 9, 2010 at 3:49 am

    Hi
    Can I just say your site is inspirational. I have just qualifed, taught 2 classes and have hit a stage frieight moment so I am going to get back in to again with your play lists

    Thanks again

    Cat x

    Reply
  • 4. Leslie-Ann Frohnaple  |  August 12, 2010 at 3:21 am

    This is great! Empire of the Sun and Lupe Fiasco!? Your routine is fabulous and the accompanying music is stellar. Thank you!

    Reply
  • 5. Nadine Link  |  August 27, 2010 at 2:39 pm

    I absolutely LOVE the “Riverdance w/ taps” song, but downloading it seems to be a problem. :-( iTunes does not have it, and when I click on the song itself (above); I get an “file not found” message.

    Any other suggestions on ways to get this song? I’d love to use it in my class.

    THANKS!

    Reply
  • 6. sergio meza  |  April 15, 2011 at 3:06 pm

    need music free, tanks

    Reply
  • [...] 16-song music mix and choreographed workout includes “Give Me Everything” by Pitbull “Every Day” by Girl Talk “Till the World Ends” by Britney Spears Click here to view [...]

    Reply
  • 8. taryn jones  |  August 30, 2011 at 5:30 pm

    glad u showed back up! Always my favorite spin guy…thanks 4 lots of great rides 2 use in spin class. Taryn

    Reply
  • 9. Jade  |  May 19, 2013 at 8:47 pm

    Spot on with this write-up, I honestly feel this amazing site
    needs a lot more attention. I’ll probably be back again to read more, thanks for the advice!

    Reply

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