“Onomatopoeia” 60 Minute Workout & Spinning Mix

June 5, 2008 at 5:36 am 4 comments

16-song music mix and choreographed workout includes
“U + Ur Hand” by P!nk
“Run” by Gnarls Barkley
“Fighter” by Christina Aguilera

I want to offer a quick hat-tip and shout out to Cynthia over at her new blog spinningmusic.wordpress.com who recommended some of the songs for this month’s spinning mix. Thanks, Cynthia!

1. “4 Minutes [Featuring Justin Timberlake and TImbaland] [Junkie XL Remix]” by Madonna (6:15)

Warm-up for first two minutes; hard, all-out charge for next three-plus minutes; then increase tension and stretch out those legs with a standing, out-of-saddle climb till the end of the song.

2. “Black Betty” by Ram Jam / 4:00

Stay in the climb from the end of the last song, increase the tension every 30-45 seconds, and continue up the hill with a hard charge. Exhaust the legs and lungs early. Today is gonna’ hurt-so-good.

3. “Round & Round” by Bodyrockers / 3:25

Settle into your saddle, take-off the tension from the climb, scoot-up on the nose of the seat, and go into a race-pace effort, race-pace speed spin! What’s this feel like? Well, it’s fast. Real fast. Uncomfortably fast. Yeah, baby!

4. “Lights & Music” by Cut Copy / 4:35

Back to the hills. We have lots of climbing today. Increase tension every 30 seconds and throw-in a few Power 10s.

5. “U + Ur Hand” by P!nk / 3:35

Time to jam, time to roll. Get back to the flats. Spin fast… At the chorus, sprint faster. Feel the wind in your hair, yo!

6. “Clubbed to Death” by Rob D / 7:25

Slowing things down, but not decreasing the intensity. This is just a different type of workout. Add tension. Then add some more. Now climb — first two minutes in the saddle, middle two minutes out of the saddle, next two minutes back in the saddle, then the remainder of the song standing and climbing. Do not decrease the tension/resistance at during this song — when you sit back down after standing, your legs might slow-up a bit. That’s fine. Stay seated and hammer on those quads — it’s just 120 seconds until you get to stand and stretch a bit. Within each two minute set, do a Power 10. Finish the entire set with a Power 20.

7. “How We Do” by Mount Sims / 3:55

Stair-climbing exercise. The quads are burnin’, I know… Now we tone the calves and lower quads, right above the knees. Easy-pace stairs for first minute. (Think of walking up the stairs one-by-one.) Then, start to jog up the stairs for a minute. Then, start to run up the stairs for a minute. Then, sprint up the stairs, two at at time, for the last minute. Whoa, doggie!

8. “Beds Are Burning (Radio Edit)” by Novaspace / 3:20

Take the first 45 seconds to stretch, catch your breath, and get some water. When the trance beat kicks in at 45 seconds, time to work the quads some more with speed-bumps. Do these fast — quick counts of four. Up, two, three, four, down, two, three, four… All the way to the end of the song. I hate it, but I love it!

9. “Run [I’m a Natural Disaster] (Album Version)” by Gnarls Barkley / 2:40

Let those legs out of the cage… Time to get back to the flats and spin spin spin. How? Fast. Light to moderate tension… Dance on those toes… See how fast you can get your legs to turnover… Lift those knees to the chest. Move, baby! Fly low, baby!

10. “Black Horse and The Cherry Tree (Radio Version)” by KT Tunstall / 2:55

Keep that momentum from the last song and climb a not-so-steep hill. Out of the saddle, quick feet, hard charge! I think we are due for a Power 10 or two.

11. “Here With Me” by ATB / 3:35

Now the legs are starting to feel like lead. But we need them to feel light as feathers. Take a deep breath or two, forget everything we’ve done up to this point, shake out the arms, roll the head/neck, and GET. ON. THE. BIKE. Time to ride fast and hard. Lots of speed work between the hills. This should be at race-pace effort. All that you have! Leave it here!

12. “Why Does My Heart Feel So Bad?” by Moby / 4:25

Very tempting to cheat on this — but don’t do it! You’ll regret it later and will wonder, What if I would have given it all I had on that one Moby song? Could I have done it? Only one way to find out… And no physical pain is more powerful than the psychological pain of regret. So keep the effort up on this! The song is waaaay slow, we’re going to add a lot of tension, and start with an out-of-saddle climb for the first three minutes. For the last 90 seconds, keep the tension where it is and sit back down on the saddle. Oh. My. Gosh. It hurts. I know. Pound on the legs, lift the knees to the chest, and continue climbing.

13. “We Will Rock You” by Queen / 2:05

We need a stadium anthem to keep going. Keep the tension/resistance consistent from the last song — this means you do not lessen it in between songs. In fact, we are going to increase the tension! Stand up, dig deep, and climb. I double-dog dare you to do a Power 10.

14. “Fighter” by Christina Aguilera / 4:05

Keep climbing! You read that right — three songs of mega mountains with no rest. Take a quick look at yourself in the mirror and channel your inner fighter. Almost there! Increase tension every 45 seconds with two Power 10s and an-are-you-kidding-me?! Power 20 at the very end.

15. “Jackie Will Save Me” by Shiny Toy Guns / 4:05

What took 10+ minutes to climb takes only four to get down. Release the tension (finally!) and with all the will and want in your body, let those legs fly. Picture yourself cruising downhill. Wind in your hair. Lean into the turns. Do Power 10s at the chorus and give an all-out-I-am-going-to-puke effort on the double time sprint for the last 45 seconds. Yeah yeah yeah! Go go go!

16. “I Won’t Back Down” by Tom Petty & The Heartbreakers / 3:00


17. “California” by Phantom Planet / 3:20

Final stretches.

J.R. Atwood
Power 10 Spinning



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

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4 Comments Add your own

  • 1. spinningmusic  |  June 6, 2008 at 1:11 am

    Hey J.R.,

    Thanks so much for the mention and link on your blog!

    Take care,


  • 2. Dionne Foster  |  July 5, 2008 at 3:15 pm

    Lovin the ride in Santa Rosa, Ca. Thanks for sharing!!!

  • 3. Jennifer Syers  |  August 13, 2008 at 3:44 pm

    I teach Spin class 4 times a week and it is always nice to get some new songs, thanks for the input. I change my music with every class and I can always find something on your site.

  • 4. Website analysis  |  May 5, 2011 at 2:42 am

    Desire has no rest.


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Indoor cycling workouts and music mixes

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