“Foam Green Widget Was” 60 Minute Spinning Mix

June 2, 2009 at 7:38 pm 3 comments

15-song music mix and choreographed workout includes
“I Still Remember” by Bloc Party
“Bom Bom Bom” by Living Things
“Not Gonna Get Us” by T.A.T.U.

1. “Starry Eyed Surprise” by Oakenfold / 3:25
This song is a fitting soundtrack for the dawn of summer. Take the full song to warm-up, stretch, and introduce yourself to your neighbors — you’re going to need their help today. Our workout is awesome, but brutal!

2. “I Still Remember” by Bloc Party / 4:20
Movin’ and groovin’ early. Light to moderate tension with fast feet. Start around 70-80% of max. At 1:08, add a turn of tension and do a standing charge till 1:40 — this is just shy of an all-out sprint. You should be breathing heavy here. Stay standing and out of the seat for a climb until 2:40. Here we sit-down (don’t take any tension off!) and go into a Power 20 sprint. THIS is all out. When done with the sprint, take off one turn of tension and spin it out till the end of the song. Niiiiice.

3. “Bom Bom Bom” by Living Things / 3:05
Out-of-saddle high-tension grind and climb — start at a level 8 (on a 10-point scale). This is gonna’ hurt so good, baby. Slow, steady, deep burn… Then at 1:37 it’s a Power 10 standing sprint till 2:00! (Depending on how fast or slow you count, this may be a Power 20). Settle into the saddle and continue at a level 8 seated climb. Then at 2:35 — stand up and Power Sprint all the way to the finish! Oooooooh me oh my.

4. “Not Gonna Get Us” by T.A.T.U. / 4:25
Start flat and fast — we’ll do some rollers, but right now we’re focused on straight spinning. Lift the knees to the chest, relax the shoulders, keep the eyes looking 5 to 10 yards ahead of you, and hit it, yo! DO NOT WAIT TO ROLL INTO THIS! We hit it hard straight from the first note  — all-out to 0:50. At this point, add one or two turns of tension, stay seated, start to slowly build the pace with the music, and at 1:20 pop-up out of the seat for a Power Sprint to 1:50. Sit down, take off the tension, and continue with an all-out spin and sprint session until 2:20. Here you can get some quick water, shake the arms, and do some light stretching. At 2:50, add two turns of tension and stand up for a little climb through the silence. At 3:18, take the tension off, sit back down, and SPRINT TO THE FINISH. No cheating here… I know it burns, but it’s a good kind of hurt. GO! GO! GO! All the way, baby.

5. “Magnificent” by U2 / 5:25
First 30+ seconds are a continuation from the last song — roll right into it. At the 0:35 mark, start to pick up the pace so that by 0:45 we are redlining this climb. Go hard with the charge until 1:15, then add another turn of tension, but slow the pace. At 1:57, it’s a Power 10, baby!  Settle down, add another half-turn and keep climbing. At 3:04, it’s a loooong Power 20 sprint till 3:45! ALL OUT! GOOOOOOO! Settle again, add one more turn of tension, and simply try to hang on till the end of the song. Magnificent.

6. “Use Somebody” by Kings of Leon / 3:50
Nothing fancy here… Bring your fast legs and we’ll do some spinning. Light to moderate tension to start — the focus is on our leg turnover. Start at 75% of your max effort (roughly). At the 1:00 mark, start to really pick things up! We’re building and building and building. At 1:30 it’s a Power 10 — or if feeling really strong (crazy), a Power 20 — sprint till 1:55. Back off a bit, catch your breath, add one turn of tension, and relax till 2:25 when it’s sprint #2! Doin’ it, yo! At 2:50, add another turn of tension and stand-up for a little climb. At 3:05, sit back down and sprint all the way to the song begins to fade at 3:40! Keep the pace, keep the faith.

7. “My Only Offer” by Mates of State / 3:00
We’ve been thrashing the quads, so let’s give our calf muscles some work… Stair-climbing exercise! Stand-up and stand proud, keep the hands light and loose, thrust the butt and hips back, and isolate the quads. Picture yourself jogging up the stairs — one at a time, two at a time — whatever works. Bonus: Amazon (at the time when this blog was published) is offering this Mates of Song as a free download.

8. “Pearl’s Girl” by Underworld / 9:35
This is the meat and potatoes of today’s workout. Do not hold anything back on this… It’s not about ego; it’s about sweat. And sweat we will! Don’t be fooled by the first 45 seconds, which are kind of chill. This is the only rest we’ll have. So ease into it with some rolling and gentle hills at low to moderate tension. At 0:48, it’s time to scoot up on the nose of your seat and get into dirty-fast mode. Imagine yourself in a Tour de France time trial. Keep a low profile and your legs hammering like pistons. The tension level isn’t gonna’ hurt us, but our effort will. Ease up between 2:05 and 2:10 (5 seconds, that’s all!). At 2:10, go into a double-time, all-out, everything-you-have Power Spin. We’re gonna’ hang here for a while, so don’t even try to tell yourself that it will be over soon.

As exhausting as this set is, it’s an ever tougher mental workout. Whenever you find yourself slipping a bit — which is to say, whenever you aren’t doing an all-out sprint — look at yourself in the mirror, give yourself a head nod, and get back to hammering those legs. At 5:35 (after 3:25 of sprinting), add a turn of tension and stand up on those Jello legs. Try to keep a quick turnover on this little charge. At 6:25, sit down and get some quick water. Shake those arms, do some light stretching, and wipe the sweat from your body. After 5-15 seconds of catching your breath, get back to the road… Start to slowly pick-up the pace until you are at your threshold. The music may be fading here, but our mind has to stay sharp. Put on some goggles or adopt tunnel vision — our finish line is a few minutes up the road. Hammer strong, baby!

At 7:30, add two turns of tension and stand-up. It hurts so good, baby! Slow and steady climb here. Stay. Focused. One. Leg. At. A. Time. At 8:30, sit back down in the saddle, take that tension off, and SPRINT IT HOME!

9. “In a Cave” by Tokyo Police Club / 2:50
Backwards spinning! Stay seated, arrange the tension/resistance level so that it is at a moderate level (around a 4 to 6 on 10-point scale — 1 being no tension at all, and 10 being so much that you can’t move the wheel), and spin backwards. Don’t just let your legs flail — keep the knees angled over the center of the bike, and pull up and backwards with your legs. This is a great little exercise to flush the lactate acid from your legs, and to work your lower-body in a familiar albeit different way. Keep the pace fairly quick — you should be at 70 to 85% of your max heart rate, depending on your individual fitness goals and abilities. Another free song from Amazon!

10. “Mother We Just Can’t Get Enough” by New Radicals / 5:45
We’re hurting… All of us. But one can’t help do anything but smile when this song is played. Let the good vibes recharge your soul, add a few turns of tension, and do some seated climbing at the start. At 0:55, add one or two more turns of tension and stand up out of the seat for some grinding and climbing! “Just can’t get enough!” The legs are heavy, I know, but pick up the pace a bit. Just a bit more. And a bit more. There we go. Now at the 2:00 mark, go into a standing Power 10 spring. YES! When settling, stay strong and standing. At 2:40 you can either add another turn of tension or do a mini-charge by challenging the person next to you to a race to the top — or both! Add tension and attach the mountain! :) At 4:00, let’s sit back down in the saddle, get some quick water, shake the arms, and roll the neck. Don’t sit for too long — get back to the climb and at 4:40 throw it down with a Power 20! “Oh oh oh yeah. Feel good. Oh oh oh yeah.” Finish the song with a charge.

11. “Ready to Go” by Republica / 5:00
You know what to do with this… Hard and fast, baby. Throw in a couple of Power 10s for good measure. Go with the music and bring on the pain!

12. “FM” by Junior Boys / 5:55
More psychological training… This is a slow, steady, grueling climb. You have to want it. Badly. Start with a standing climb. Increase tension every 30-45 seconds. After two minutes, sit down and continue the mountain attack from the saddle. After another two minute (and don’t forget to increase tension every 30-45 seconds — just by half-a-turn at each mark), stand up again and finish with an attack. Have the class decide when to do a Power 10 or 20. Tell them that anyone can yell out “SPRINT!” at any time; when this happens, everyone goes.

13. “Sweetness” by Jimmy Eat World / 3:40
Final song, so let’s do it right! Flat and fast. Lose that tension (at least for the beginning), get into an aggressive position on the bike, and attack the road! Keep it quick — dance lightly on those toes, pull those knees to your chest, and hammer on the legs. We’re going to do a quick Power 10 at the 30 second mark. Add one full turn of tension at 0:45 and settle ever so slightly, maintaining your momentum and most of your speed. At 1:10, pop-up out of the saddle for a standing Power 20. When it’s over around 1:30, add half-a-turn of tension and stay standing and charging. At 2:10, sit back down, take off a bit of tension, and power it out with sprint to the end. Hold on as long as you can! (Don’t try to pace yourself — just go all out, and if you need a lil’ break part-way through, take five seconds and then get back to the road. This is the last song, so leave it on the bike!)

14. “We Do What We Want To” by O+S / 3:40
An awesomely beautiful song for our cool-down. Take all tension off your bike and lightly pedal through the song, breathing deeply and fully. Third free song of the mix!

15. “Horizons” by Son, Ambulance / 2:55
Final stretches and good-bye. What a day!

J.R. Atwood
Power 10 Spinning



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

“HIIT Me, Sally! Advanced Sprints and Hills” 60 Minute Spinning Mix [from guest blogger Sally Mander] “Àrd Bheinn” 60 Minute Spinning Mix

3 Comments Add your own

  • 1. Sally Mander  |  June 6, 2009 at 9:17 am

    I am loving Kings of Leon—‘closer” is great for short steep hill.

    Love this new workout.
    Keep it comin’

  • 2. Bernice  |  June 24, 2009 at 9:44 am

    Thank you, thank you, thank you. I love all your workouts and choice of music. After many years of taking spinning classes in the gym I now I spin at home solo and you give me all the incentive I need to have a great sweat and adrenalin rush.

  • 3. J.R. Atwood  |  June 24, 2009 at 10:16 am

    Hi Bernice,

    Thank YOU for checking out my blog and for your kind words. Keep an eye out in the coming days, when I hope to post July’s spinning mix.

    If you have some favorite songs to which to listen when you workout, let me know and I’ll try to incorporate them in future mixes.

    Power 10, baby!


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Indoor cycling workouts and music mixes

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