“Remember Those Shirts?” 60 Minute Workout & Spinning Mix

September 18, 2008 at 7:19 am 5 comments

16-song music mix and choreographed workout includes
“Apologize” by OneRepublic
“The Way I Are” by Timbaland
“Kim & Jessie” by M83

1. “I Believe” by Simian Mobile Disco / 3:20

Warm-up and stretch. We’re gonna rock and roll today, baby.

2. “What Hurts the Most (Radio Mix U.S.)” by CASCADA / 3:40

Time to wake up, yo! You get to roll into things for the first 30 seconds, but when the beat picks up, add a bit of tension and pump pump pump those legs! This is an all-out spin and sprint session. Race pace speed, race pace effort. Focus on slow and controlled breathing while lifting your knees up to your chest as fast and as furiously as possible. Startin’ early today. Move it, baby!

3. “Apologize” by OneRepublic / 3:30

With this song we move from the flats to the hills. Slow down those legs, scoot towards the back of the saddle, and then crank on so much tension that your butt wants to pop-up off the seat. But stay seated! Slow and steady grindin’ and climbin’. Get those quads deep today! One minute in the saddle; then a sitting down Power 10; then add half a turn; then stand for another minute; then do a standing Power 20; then add another half a turn; then sit back down for a quad-bustin’, lung-burnin’ climb to the end of the song.

4. “Here in Your Arms” by Hellogoodbye / 4:00

Speed bumps! Do them on fast four counts with moderate tension. “Up, two, three, four, down, two, three four.” About two minutes in, the legs are gonna’ be begging that you stop. Don’t! It’s time to make things hurt so good. Bumps all the way to the end of the song. Step-up with the legs and isolate those quads as you sit back down. No push-ups! This is not an upper-body workout. See the FAQ’s section linked at the top of the page for more details if you don’t know how to do these workouts properly.

5. “The Way I Are” by Timbaland / 3:00

Add two turns of tension from the speed bumps, stand-up, and climb out of the seat! Even though the tension is pretty intense, I want this to be a quick climb (if possible). Don’t just mosey to the top — really move! Land softly and quickly on your feet, like you are running on water, and quickly bring your high-knees to your chest. Attack this climb as if you were racing one of your buddies to the top of a long hill at the end of a weekend ride. Except you need to keep this pace for the entire song! We’re exhausting ourselves early and often today, I know. To keep ’em honest, throw-in a Power 10 and a Power 20.

6. “Sunrise (Extended Mix)”by Angel City / 5:35

Time to work on our form and technique. Take off some tension so that the resistance level is light to moderate. We’re back on the flats, which means… it’s time to fly! Scoot up on the nose of the saddle, breathe deep and slow, and settle into a race-pace kind of ride. When the beat/rhythm of the sock picks up, we pick up our pace to all-out sprint effort. These are 20-40 seconds long, so we’re gonna’ have to really push through them. We get a break from 3:10-3:30; shake out the arms, grab some quick water, then finish the song fast and hard. (Bonus: Increase tension by half a turn every minute.)

7. “Little Bit” by Lykke Li / 4:35

First minute is mellow; think of it as an active recovery. At 60-seconds into the song, add 4-5 turns to the right (!) and settle into a seated climb. Ugh yeah wow! At 2 minutes, add a full turn to the right (increasing tension/resistance) and stand-up to climb for 60-seconds. At 3 minutes, add a full turn to the right and sit back down in the saddle for some deep muscle work in the legs. At the 4-minute mark, stand up and charge for the last 30 seconds of the song!

8. “Chaos” by Mute Math / 4:55

Awwww yeah! Time for chaos, time for speed work. Light to moderate tension on the bike with all out sprints at the chorus. The entire pace of the song is fast and quick, but when the music really gets going, we really get going, too. I’m talking Power 10 multiplied by Power 20 speed! (That is uber-fast — speed-of-light fast. Do it!) The legs are gonna’ feel like limp and wet noodles when we’re done. Error on the side of going too hard, too early. Our legs should be spinning as fast as they have ever spun.

9. “Kim & Jessie” by M83 / 5:25

Nothing fancy here… Just some out-of-seat climbing. Add that tension and stretch out those legs! If feeling super strong today, throw-in a Power 20 around 3:25 into the song.

10. “Time to Pretend” by MGMT / 4:25

Keep that tension/resistance level on your bike at the level it was for the last song. And then… sit down. Time for some in-the-saddle climbing. Every 45 seconds, add another half-turn of tension. Focus on breathing! For the last minute of the song, take off half-a-turn of tension, stand up, and sprint to the top of the hill! All. Out. Baby!

11. “Untrust Us” by Crystal Castle / 3:10

Back to the flats! Spin session, yo! Light to moderate tension on the bike; quick feet; high knees; relaxed upper body. This is race-pace speed and effort. How can you gauge if you truly riding at all-out effort? If you don’t feel like you need to puke when you are done with the song, you didn’t spin hard enough. Pick it up!

12. “Like a Child” by Junior Boys / 6:10

Hard charge for the first 2 minute — this means a moderate to steep out-of-seat climb with fast feet and high knees. For minutes 2-5 — 3 minutes total! — we’re gonna’ do some stair climbining. The quads… They burn! Push through it and get back to a hard charge for the final minute.

13. “You Are Dreaming” by Shout Out Louds / 3:30

Mix it up here… Do some flat sprints, some standing sprints, a bit of climbing, then bring it back to some easy rollers, then get Everest steep, maybe with a Power 10 or 20. Instructor’s choice! :) (Just be sure to work them hard here… We’re almost done. Nothing worse than a weak finish to an otherwise awesome workout.)

14. “This is It” by Ryan Adams / 3:20

This is it… Our last song! Final hill charge! Get up out of that seat! Add some tension! Lift those legs! Sprint it out! Go! Go! Go! Go some more! Harder! Faster! Power 20! Another Power 10 to finish! Yes! Yes! And… we’re done! Phew!

15. “Recycled Air” by the Postal Service / 4:30

Much needed cool-down. What. A. Workout!

16. “Agaetis Byrjun (Live)” by Sigur Ros / 6:40

Final stretches.

J. R. Atwood
Power 10 Spinning



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

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5 Comments Add your own

  • 1. Catherine Kurvink  |  September 18, 2008 at 4:02 pm

    Thanks for including Hellogoodbye’s “Here In Your Arms” to your workout playlist. It’s a good one!

  • 2. spindiva  |  September 24, 2008 at 1:12 pm

    I love your mixes here and thanks for the FAQ as well, very helpful. I have been teaching for about 5 years now and I love it..would do it three days a week, but for now days a week is all I have on my schedule.

    The Speed bumps I used to do a lot then I heard that we were not supposed to do those for some reason- what is your take on that. I love speed bumps, particularly when you take it down to 4 and two- some of my students wont go past a count of 8 which is really not a speed bump.

    I will sign up to get your updates regularly. Again, Thanks for sharing— Spinning out of control!!

  • 3. J.R. Atwood  |  September 24, 2008 at 3:01 pm

    Spin Diva,

    You have a fantastic blog/website at http://familyinshape.typepad.com. Very clean aesthetic and great info!

    As for speed bumps… Yes, there is a bit of controversy in the spinning instructor world about them — and especially vocal about their dislike of speed bumps are regular roadies who come to spin to maintain their aerobic fitness during the winter months.

    I get it. The first time I went indoors to ride and an instructor had us do bumps, I thought it was ridiculous, in part because it is a routine that I would never do on the road!

    But… Spinning indoors is not entirely like riding a bike outside — and this is okay!

    IF speed bumps are done right — stepping-up with the legs, isolating the quads on the way back down — it can be the most difficult and awesome set of a spin workout. I think the problem is people do not how to do them properly and instructors rarely communicate or model the proper speed bump form.

    Too many riders push off of their handlebars to stand up and keep a white-knuckle grip on the bars when they sit back down. Not good! This should not be an upper-body workout! If the triceps or forearms get the slightest bit sore during these sets, you are not doing them properly.

    I’ve found that when I tell the class, “This is the best way to strengthen and tone the quads in five minutes on the bike” and explain how to do them properly, then any doubts about the utility of speed bumps are erased. If someone is still on the fence, I tell them to try it for a minute — if after 60 seconds, they want to go back to the flats and ride on their own, no problem! We’ll meet-up at the end of the song. :)

    Hope this helps. Let me know any other questions you may have. Thanks for the kind words, too, about this lil’ blog.

    Happy spinning,
    J. R.

  • 4. Julia  |  September 29, 2008 at 6:25 pm

    JR- A big thank you. I am a full time teacher, new mom, and part time spin instructor (only 1 or 2 classes a week). Your mixes and workouts have saved me a numerous occasions when I cannot generate the time and/or energy to create a new playlist. My classes love them, even the little old ladies. THANK YOU!!

  • 5. Kat  |  January 8, 2009 at 4:02 am

    This workout should be listed under the tag “cruel and unusual punishment”!! I love it!! I’m not an instructor, just someone who can never seem to make it to class on time, so I do your workouts on my own…this was the first one I tried, and man…I read through the whole thing, but it simply did NOT prepare me for the beating! :-) Great songs though…all very well paired with their exercises. Keep it up!


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Indoor cycling workouts and music mixes

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