Trick or Treat!

Here’s a spin class profile I used for my coaching my class last week. :) 46 minutes beginning to end, stretch and warm-up included.

Warm Up

Beautiful Monster/Ne-Yo (4:12) – Seated flat. Adding tension until you feel it, working from 60rpm with goal of 90rpm by end of the song.

Dog Days Are Over/Glee Cast (4:13) – Seated flat. still warming up, pushing into moderate at 1:17, 2:15, and 3:05 for 30 seconds each.

Block 1 – Endurance

All These Things I’ve Done/The Killers (5:02) – Progressing from easy to moderate to hard at 0:00-1:00; 1:00-1:30; 3:30-5:00 respectively.

Lose Yourself (Dup-steb version)/Eminem (2:37) – Seated flat. Moderate/hard on the chorus (0:56 and 1:45)

Titanium (feat. Sia)/David Guetta (4:05) – 75 rpm. Moderate moving to hard hill. Standing and pushing hard at 1:16, 2:32, 3:30.

Boom Boom/Big Head Todd (3:37) – 75 rpm combo flat (seated and standing). Speeding up to 100rpm’s at 1:45 and 3:00 for 30 seconds.

Airplanes/B.O.B (3:00) – 75-95rpm seated flat easy mid-class recovery.

Block 2 – 3 Song Hill Build (Easy to Hard)

1,000 Ships/Rachel Platten (3:26) – 70 rpm combo hill. Moderate and standing at :44, 1:32, 3:32 for 20s

Marry the Night/Lady Gaga (4:25) – 65-75rpm seated climb. Moderate, hard on the chorus (:41, 1:49, 2:43)

Gettin Jiggy Wit It/Will Smith (3:51) – 65rpm combo hill moderate/anaerobic (hard as possible) on the chorus

Blown Away/Carry Underwood (4:00) – seated flat. 1st 2:00 moderate; 2nd 2:00 easing into c/d

Cool Down

Begin Again/Taylor Swift (4:00) – slow down the legs and start stretching

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About legalb

Novice triathlete balancing life after law school with a passion for health and fitness.
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2 Responses to Trick or Treat!

  1. breezyk says:

    You teach spin classes? That’s awesome!

  2. legalb says:

    Hey Bre! Yup. 6am on Friday mornings. Love it!

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