Shamrock Shake Playlist & Indoor Cycling Profile

Happy St. Patrick’s Day! I thought we’d celebrate with a fun Irish themed class so I created a special playlist where every song has something to do with Ireland! Can you guess all the connections? Download the playlist and get ready to sweat. This ride has got lots of speed work and of course my favorite thing – hill climbs!

Indoor Cycling St. Patrick's Day Playlist and Ride


TV – Warm-UP

What You Know – SPEED
30/30 Speed Pushes.
Holding a 7.5 / 90 & 105

The Dirty Glass – COMBO
0:00-0:30 Slow/Recover
0:30-END 10/10 #3/Sit

The Cave – SPEED
0:00-1:03 90-95
1:03-1:15 105-110
1:15-2:05 90-95
2:05-2:35 Slow & Tension
2:35-2:45 90-95
2:45-3:28 105-110

The Emperor’s New Clothes
Slow Hill, working from 7-10, adding tension and fighting to keep RPM’s as high as you can.

Salty Dog – EXTENDED CLIMB
#3 Out of Saddle

Vertigo – SPEED
0:00-1:00 95 @ 7.5/8
1:00-1:25 Slow
1:25-2:08 95 @ 7.5/8
2:08-2:20 Slow
2:20-3:04 95 @ 7.5/8

Drunken Sailor – SPRINTS
60sec sprint
30sec break
60sec sprint

Zombie – HILL CLIMB
#3, sitting on chorus
1:35-2:15 | 3:07-4:00

Hopeless Wanderer – COMBO
0:00-1:35 EASY
1:35-2:04 105 w/ Tension
2:04-3:10 Tension @ 90
3:10-3:35 #3
3:35-4:55 105 w/ Tension

Mandinka – HILL
Another smaller hill to tackle here.
Medium tension, out of the saddle.

Irish Celebration – EXT CLIMB
Starting at a 7, every 60 seconds add tension working to your maximum, 10.

Swagger – COMBO
60 @ #3 Quick
60 @ Sit Sprint

I’m Shipping Up To Boston – INTV
Recover to 0:30 then do sprint intervals:
15 seconds on/15 seconds off.
You’ll have time for four of them.

Amazing Grace
Empty The Tank. What ever you have left, you’ve got under 3 minutes to let it all go! Leave no doubt that you have given yourself all you have to give.
Riverdance
Cool Down
With Or Without You

Speak Your Mind

*