Sweat & Gears Indoor Cycling Playlist & Profile

Yesterday marked my return to teaching, to say I was nervous was an understatement. I was worried about coaching my riders while I wouldn’t ride myself. Our studio has a video screen that never gets used so I thought I’d take a chance and create a video playlist to help engage the riders and take the focus off me not being able to ride. At our studio we all teach on the bike so they riders aren’t used to that dynamic. Thankfully my return was on a quiet Sunday afternoon and there was only 5 riders in class! It felt great to be back on the podium and my March schedule is quickly filling up so I hope I’m back on the bike soon – there’s just something about riding with your class that makes it even better! Get ready to sweat! Turn up the tunes and turn up those gears!!

Indoor Cycling Workout

Warm-Up 4:43
Burn

Combo Terrain
The Walker
0:00-0:44 Seated Climb
0:44-0:58 SPEED PUSH
0:58-1:42 Seated Climb
1:42-2:10 SPEED PUSH
2:10-2:34 #3
2:34-3:18 Seated Climb
3:18-3:40 #3 @9

Speed Work
Dare You
0:00-1:00 7.5 @95
1:00-1:30 8 @ 105
1:30-2:34 Seated @ 8
2:34-3:05 #3
3:05-3:35 8 @ 105

Combo Terrain
Pompeii
0:00-1:48 speed
1:48-2:21 8 hold speed
2:21-3:00 #3
3:00-3:38 8 seated climb
3:38-4:00 #3

Extended Climb
Team
0:00-0:30 Seated
0:30-End #3 Climb starting at 8, 9, 10.

Mixed Terrain
Can You Do This
0:00-0:25 Seated @ 7
0:25-1:02 105 @ 7.5
1:02-1:27 SLOW HEAVY
1:27-2:02 105 @ 8
2:02-2:29 #3
2:29-2:52 105 @ 9

Speed Work
Harlem (New Politics)
3 Power pushes on CHORUS.
Recovery 8 @ 90-95

30/30 Combo in/out
Harlem Shake
30:30 #3 and saddle at 8/9

Tabata
LMFAO
20/10, 8 Rounds

Combo Terrain
Hey Brother
0:00-0:35 Slow & Heavy
0:35-1:06 95-105 7.5
1:06-1:45 95 @ 8.5
1:45-2:20 105 @ 7.5
2:20-2:53 #3
2:53-4:07 105 @ 7.5

Slow Building Hill
Bad Blood
Climb this hill starting at 7 and finish breathless.  Climb your way to the top.

Peacemaker
0:00-1:15 #3
1:15-1:45 Sprint
1:45-2:45 #3
2:45-3:24 Sprint

Combo Hill
Wake Me Up
Random intervals of adding tension. Starting at 6, getting to breathless of 10.

Speed Intervals
Woohoo
0:00-0:40 Easy 7.5
0:40-1:10 105 @ 8
1:10-1:50 EASY
1:50-2:25 105 @ 8
2:25-2:40 EASY
2:40-2:55 #3
2:55-3:30 105 @ 8

Empty The Tank
The Phoenix

Cool Down
I’m The Man

Comments

  1. Hi! Curious why you don’t list the artist on these. I have Rhapsody and some of these songs are hard to find.. Thanks! Great site!

    • Courtney Lee says:

      The artist is listed in Rdio which is where all my playlists are. I’ll try and include them going forward!

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