Pump Up That Heart – Indoor Cycling Playlist & Profile

Well I may be stuck in this recliner on recovery but that doesn’t mean you are! In between resting and napping – no they’re not the same ;) – I created this Valentine’s Day inspired ride. All the songs are about some kind of relationship, siblings, family, romantic, etc.. The one thing they have in common is they’ll get your heart, lungs and legs working! All my playlists are public on Rdio.com – which is a site I pay $9.95/month for – so if you’d like to hear all my playlists check it out!

Spinning workout & indoor cycling

Crazy For You // Hedley
Warm-up. Here play with speed & tension. Warming up your legs and setting your intention for your ride. I use a scale of 5-10 for effort/tension. Your 5 is your flat road, cruising pace. To find your 5, take all the tension back off and slowly add it back in until you feel a pull at about 3 o’clock. At 10, you can still pedal over 55 but shouldn’t be higher than 70.

Red Lights // Tiesto
0:00-1:25  7.5, 95-100RPM
1:25-1:40 8, 105 RPM
1:40-2:00 8, 95-100 RPM
2:00-3:15 8.5, 105 RPM
3:15-3:47 8, 95-100 RPM
3:47-4:17 8.5, 105 RPM

Pompeii//Bastille
0:00-1:10 Level 7.5, top speed
1:10-2:25 Seated climb
2:25-3:20 #3 out of saddle
3:20-3:37 Seated push with tension and speed

Hey Girl Hey Boy // Chemical Brothers
Alternate 30 seconds 9-10 slow and heavy with 30 seconds of 7.5-8 speed work.

Hey Brother//Avicii
0:00-0:35 Slow & heavy
0:35-1:06 top speed
1:06-1:45 add tension and keep speed
1:45-2:20 take tension pack to 7.5 and reach top speed
2:20-2:53 #3 out of saddle
2:53-4:07 take back tension to 8 and pick up speed

Fall // Serena Ryder
0:00-0:30 Recover and easy at 6
0:30-1:30 6/7 90-105
1:30-2:30 7/8 90-100
2:30-3:30 9/10 55/70

Rude // Magic!
This is a heavy & steady climb. Alternating in and out of the saddle where the music pulls you. Make sure you’re working at your max, you can always take the tension back, you’ll never know if you don’t try.

Happy // Pharrell Williams
0:00-0:52 7.5/8, 105
0:52-1:15 8.5/9, 85-90
1:15-1:38 7.5/8, 105
1:38-2:02 Out of saddle 8/9
2:02-2:50 7.5/8, 105
2:50-END 8.5/9, 80-90

Love is Gone // David Guetta
0:00-0:18 Slow & heavy
0:18-0:50 Out of saddle with lighter tension and faster pace
0:50-1:17 Seated, 8/9
1:17-1:48 Holding tension add 5-10 RPM to your pace
1:48-2:17 Out of saddle, 9/10
2:17-END Holding that 9, finish slow and heavy

Talk Dirty To Me // Jason DeRulo
30 second intervals. Alternate between in the saddle and out. When seated working at a 9, then out of saddle at your max tension.

It’s All Your Fault // P!nk
0:00-:047 8, 90-100
0:47-1:15 Holding tension add 10 RPM
1:15-1:54 8, 90-100
1:54-2:40 Holding tension add 10 RPM
2:40-2:50 8, 90-100
2:50-3:43 Holding tension add 10 RPM

Shoot Me Down // David Guetta
0:00-0:40 Light and easy
0:40-0:56 Transition – begin adding tension until you need to stand
0:56-1:26 Out of saddle, 10
1:26-2:00 Sitting at 7.5, cruising RPM
2:00-2:15 Transition – begin adding tension until you need to stand
2:15-2:45 Out of saddle, 10
2:45-3:05 Cruise easy

Stay The Night // ZEDD f. Hayley Williams
0:00-0:45 slow & easy
0:45-1:00 starting picking up tension & speed
1:00-1:30 7.5, 105
1:30-2:00 9, 70-80
2:00-2:45 8, 95-100
2:45-3:317 7.5/8, 105
3:17-END Easy

Alone Together // Fall Out Boy
This is YOUR chance to let out anything you’ve been holding back. Give this song everything you have. You can sit, stand, combine them. As long as you are giving YOUR maximum effort here that’s what matters. Finish leaving no doubt you’ve given this your everything, YOUR HEART.

The Man // Aloe Blacc
Cool Down. You made it. Ride easy, cool down and stretch!

Trackbacks

  1. […] 7 (Feb 13): I’ve been trying to keep busy during the day by planning new cycle playlists, looking at ideas for my summer garden etc. Follow my Instagram for daily happenings! As for […]

Speak Your Mind

*