“Grind and Climb” 60 Minute Workout & Spinning Mix

October 23, 2007 at 3:19 am 7 comments

15-song music mix and choreographed workout includes
“Someone Great” by LCD Soundsystem
“Eastern Horizon” by Trance Wave
“Shake It” by Metro Station

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.

J.R. Atwood
Power 10 Spinning

https://spinningmixes.wordpress.com

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

“From the Club” 60 Minute Workout & Spinning Mix “Weebly Script” 60 Minute Workout & Spinning Mix

7 Comments Add your own

  • 1. Cindy  |  October 25, 2007 at 9:22 pm

    Jason do you sell these mixes?

    Reply
  • 2. J.R. Atwood  |  October 26, 2007 at 6:44 am

    Hi Cindy,

    Yes, I sell these mixes for $15-20 per CD. Are you interested?

    Thanks for checking out the site!

    Happy Spinning!
    J.R.

    Reply
    • 3. Bethany  |  April 2, 2014 at 6:31 pm

      Is there a way to download your track lists ie through I tunes or something, I find it hard to find good mixes of certain songs for spinning and my class say my music is what let’s me down, it’s the key motivator!

      Reply
  • 4. karen  |  November 17, 2007 at 8:52 pm

    Jason,

    Very happy I found your website! A question:

    what are you calling a Power 10 or a Power 20?

    Reply
  • 5. J.R. Atwood  |  November 17, 2007 at 10:11 pm

    Hi Karen,

    I’m glad you found my website, too. :)

    Check out the FAQ’s section which can be accessed from the tab at the top of the page. I have an explanation of Power 10s and 20s in there.

    Let me know if this doesn’t answer your inquiry.

    Happy spinning!
    J.R.

    Reply
  • 6. Jeff Cox  |  December 5, 2007 at 7:44 pm

    Hi J.R.

    Great site, new spin instructor here, great ride, I did it yesterday for myself, can’t wait to teach it.

    Thanks and Happy Spinning to you too!

    Jeff

    Reply
  • 7. goolle  |  October 3, 2014 at 4:59 pm

    It’s very effortless to find out any matter on web as compared to
    books, as I found this piece of wrkting at this weeb site.

    Reply

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Indoor cycling workouts and music mixes

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