This is where they should be showing and feeling a good SWEAT. No break other than active recovery, so about 15-20 seconds before they start to crank it up to a hard hill. Sweat, Snoop Dog vs David Guetta Remix (3:16): This is our final song in the three set, or about 11 minutes of medium/hard hill. On the jumps, I focus on having them accelerate out of the saddle and go at least 5-10 RPM faster for the 15-20 seconds of the chorus. I encourage them to feel that burn and breath and ride through it, because it is only going to get harder and better. This is where our quads are just starting to BURN. Then they have a 3.5 min medium hill with jumps on a hill.

Burn, Ellie Golding (3:51): 20 second recovery but still on the medium hill resistance (active recovery), just moving the legs a bit more slowly. Key is keeping the RPMs steady, for this 4 min interval. We set resistance on a medium hill (effort level 6/7), i encourage them to sustain 70-80 RPM for the next 3.5-4min. The next three songs are a set, where I don’t give them much rest. Work Work, Britney Spears (4:08): Now we get ready to really WORK.

Resistance is still fairly easy / flat ride.ģ. I Like to Move It, Frog Song (3:00): Starting to get the heart rate up, we increase resistance just a bit, and I tell them to MOVE IT, in and out of the saddle, I do a 10/10 or 8/8 count or even a 20/10 Tabata type interval to get the heart rate elevated. I tell them they are BRAVE for showing up for today’s class.Ģ. About half-way, class starts to increase resistance a little turn at a time, keeping the RPM steady.

Brave, Sara Bareilles (3:40): Warm-up, nice and easy, 90-100 RPM, flat ride to get the legs moving. I teach a 50 minute class, so you can always just add to it:ġ. I have a few that I would love to share as well, with the most recent one being a “themed” class around each song having a MESSAGE (it was a bit cheesy, but hey, it kept me and the class entertained). Hi all, thanks for putting up all these great suggestions! I’ve been teaching for about two years now in San Francisco, and am always trying to keep it fresh and exciting for the class (and for me).

Warm up spin songs