“Overheard on the Subway” 60 Minute Workout & Spinning Mix

December 1, 2008 at 9:43 am 2 comments

18-song music mix and choreographed workout includes
“Alone” by Tennis Party
“The Shaded Forests” by Deastro
“Electric Feel” by MGMT

1. “Alone” by Tennis Party / 4:40

Warm-up, stretch, and get ready to sweat. Today is going to be… Awesome.

2. “Flux” by Bloc Party / 3:40)

Perfect rhythm and beat to get us dancing on our toes early. Build into an all-out spin with light to moderate tension over the first 15 seconds. Once at race pace speed, keep it there through 2:05. At this point, sit-up, stretch, add the slightest bit of tension, and get some quick water as the music fades and then picks back up. At 2:30, we’re back on the flats and sprinting. Double time! Go! Lift those knees to your chest and kick your butt with your heels till the song fades out. Doin’ it!

3. “Here It Goes” by Jimmy Eat World / 3:20

Keep the momentum rolling from that last song, add a full turn or two of tension, stay seated, and then at 40 seconds in, stand up for an out-of-the-saddle Power 10! When done, stay standing, add half a turn of tension/resistance, and keep on climbing. Then at 1:30, it’s time for another Power Sprint — make this one a 20! Everything is out of the saddle for this song. Add another turn of tension, keep the butt back and quads isolated, your head looking 5-10 yards ahead on the road, and your arms loose. Climb with a smile.

4. “The Shaded Forests” by Deastro / 3:25

Going hard early, today! Bring it back to the flats for some sprints and hard-core spinning. Get up on the nose of your seat and charge hard. We’re still doing Power 10s — at least three of them throughout the song. (From 2:10-2:40 into the song would make a good stretch for a Power 20. I’m just sayin’.) Hurt so good!

5. “I Want You to Want Me (Live)” by Cheap Trick / 3:45

We can slow things down here a bit, but not before adding a good amount of tension such that it feels like we’re riding up a steep hill (just shy of a mountain climb). Stay seated on this, settle into the back of the saddle, and lift those knees! Add half to a full turn of tension every 30-45 seconds. Burning deep!

6. “Dance, Dance, Dance” by Lykke Li / 3:45

Part two of our climb. Keep the tension where it was from the last song, stand up to stretch those legs, and continue onwards and upwards! We’re going to continue adding half to a full turn of resistance every 30-45 seconds. Nothing fancy here but some quad busting climbing.

7. “Sing Again” by Chris Walla / 2:30)

Riders’ choice! Stair climb exercise or an extra little bit of climbing. If you want to climb, keep the tension from the last song! I know, I know… You can barely turn-over those pedals. Good — that’s what we want. Just. Push. It. Out. And if you choose to climb, surprise! Somehow you have to find a way to bust-out a Power 10 throughout the song. :)

8. “New” by No Doubt / 4:15

Rolling, rolling, rolling! Get rid of that tension and resistance, give the legs a bit of a break from the slow-and-grind climb, and feel the wind at your back for this easy-to-moderate rolling spin session. Go with the music and throw in a few standing sprints, increase the tension a few times throughout, and maybe give the class a Power 10 or 20 to keep them working. This should be a fun and fast little set after those last three songs (and three next songs to come) of climbing.

9. “Get Over It” by OK Go / 3:20

A bit of a ladder workout… Start with a very steep stair climb. Dance on those toes and work those calf muscles to the top.

10. “Electric Feel” by MGMT / 3:50

Standing climb — roll right into it from the stair climb. Again, keep the butt back and isolate those quads. Slow and steady here with increasing tension every 30-45 seconds. We’re shedding those calories from our extra helpings of deep fried chidurken over the holiday break!

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

DO NOT TAKE ANY TENSION OFF and simply sit back in the saddle. It should feel like we’re riding through wet-cement or quick-sand. One leg at a time, lift those knees to your chest and continue with some awesome quad work! Power 10s at the bridge!

12. “Planet New Year” by Sarah Blasko / 3:40

It’s been a while since we’ve done these… Time for a song where we do butt-back exercises. This is a great way to tone, strengthen, and lift the butt. Put your forearms on the handlebars and lean forward. Now thrust your hips back as far as possible, almost so that your booty is dangling off the back part of the seat. Next, lift your butt into the air. Think of mooning the moon. Be sure the tension/resistance level is around a 6-8 out of 10 on this. You want plenty of tension to help you keep balance so that you don’t fall off your bike. We’re not worried about leg-turnover here so much as we are about form. Hold this somewhat uncomfortable position for the entire song. Isolate the quads and feel it in the hamstrings! Focus on slow, controlled breathing. Those jean cut-offs will look great on you after this!

13. “Great DJ” by the Ting Tings / 3:25

Ride it out! Flush the lactic acid from your legs by taking this song hard and fast. Lots of speed! Spin it out as quickly as your legs will let you! Whew, baby!

14. “I’m Still Here” by Adrienne Gray / 3:00

Hill charge! Nothing too steep — just enough to get an honest climb out of it. Take the first 10-20 seconds to catch your breath, add some tension, and then stand-up out of the seat. Start picking-up the pace — push it to a speed that is just shy of a sprint. At 45 seconds in, Power 10! You’ll want to do one to two more of these power sprints throughout the song.

15. “Right Now” by Van Halen / 5:15

Right now our legs and lungs are begging us — screaming at us! — to give them a break. Not yet, baby! Chug a bit of Crystal Pepsi, stand tall and proud, and tackle this beast of a mountain. Right now! Come on! Give it everything! Power 10, add some resistance, Power 20, add some more resistance, Power 10, add some more resistance. Standing or sitting in the saddle — it’s time to work!

16. “Viva la Vida” by Coldplay / 4:00

Last climb of the day! Give yourself a little head nod in the mirror and tap into the same will and want that allowed you to wake up at 4:45 AM to make this morning’s spinning class. We’re here for a reason… Time to work. Leave it on the bike, baby! We even have enough for a few Power 10s.

17. “The Pretender” by Foo Fighters / 4:30)

This truly is an exercise of endurance. It’s been a long, wonderful, exhausting ride so far. Last song. I promise. Get yourself back on the flats, take off most of the tension, and use the first 30 seconds to grab some water and stretch. At 35 seconds, however, it’s time to hammer those pedals! Just like how we started today — fast and hard! EVERYTHING YOU’VE GOT! Double time, Power 20s at 1:25-1:45, 2:15-2:35, and 3:30 till the finish. No pretender’s here… This is the real thing!

18. “Jealous Enemies” by Dark Captain Light Captain / 4:05


19. “Proposal” by Lukas / 4:30

Final stretches.

J.R. Atwood
Power 10 Spinning



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

“Cash the Check” 60 Minute Workout & Spinning Mix “+” 60 Minute Spinning Mix

2 Comments Add your own

  • 1. sean harrington  |  November 23, 2008 at 4:54 pm

    Have you seen the RealRyder?



  • 2. J.R. Atwood  |  November 23, 2008 at 5:24 pm

    Hi Sean,

    Yes, I watched the videos you shared about the RealRyder. It’s an awesome concept and looks like a great product. I’d love to try it out for a test spin. Are you in any clubs throughout San Francisco or Berkeley?



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Indoor cycling workouts and music mixes

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