Spin Until You Puke Workout Mix
Saturday, January 17th, 2009
After finally being able test out my new spin workout without making anyone puke, I decided that it was good enough to share. A lot of us have turned into spinning/bike trainer drones this time of year since the weather (at least for people up North) isn’t exactly conducive for road riding. Hopefully this quick 45-50 minute workout can break up some of the boredom.
I can send along the music to anyone that wants it, or feel free to make your own tracks. Post a comment or email me and I can pass the songs along. I put the length of each song in case you despise my taste in music want to make your own mix.
A roadie in my class really likes workouts like these because there are a lot of fast accelerations that will probably help him out a lot for racing crits.
This workout is based on doing a lot of progressive accelerations (30 seconds easy, 30 seconds faster, 30 seconds SPRINT, then repeat.) Except for some of the standing sets where you’ll be pedaling slower, lets use these standards so no one is asking, “Am I sprinting fast enough, or is my “easy ” too “easy?”
Easy: 85-95 RPM
Medium: 95-100 RPM
Fast: 100-115 RPM
And resistance is obviously dependent on your fitness and the bike you are on, but this is a tempo workout, so your heart rate should be well up there and shouldn’t drop down too far at any point in the workout. Oh, and thanks to Bree Wee to helping me out with some of the music. But without any further delay, I give you my official “Spin Until You Puke” workout.
WARM UP
Colbie Caillat – Somethin’ Special – 3:08
- Easy Warmup. Low resistance
Step Into Liquid – 2:29
- :60 slowly increasing pace/resistance. 1:30 easy but fast sprint
MAIN SET
Cake – The Distance – 3:01
- Resistance 4/10
- 2x (:30 slow/ :30 medium/ :30 fast)
Hilary Duff – With Love – 3:06
- Resistance 5/10
- 2x (:30 slow/ :30 medium/ :30 fast)
Jane’s Addiction – Been Caught Steeling – 3:34
- Hold +95 RPM cadence. Only change resistance.
- 2x (:30 light/ :30 medium/ :45 heavy)
Garbage – #1 Crush
- Stand for entire song @ 60-70 RPM. Only change resistance. Heavy set should be HEAVY.
- 2x (:60 light/ :45 medium/ :30 heavy)
Screaming Trees – Nearly Lost You There – 4:08
- Back into the saddle. Resistance 5/10
- 2x (:30 slow/ :30 medium/ :60 fast)
Mix Master Mike – Kalahuta Show – 2:33
- Resistance 6/10
- :20 slow/ :20 medium/ :20 fast
- :20 slow/ :20 medium/ :50 fast
Filter – Hey Man Nice Shot – 5:02
- Stand for entire song. Resistance 7/10
- 2x (:60 easy/ :45 medium/ :30 FAST)
3 Doors Down – The Champion In Me – 3:34
- Back in the saddle. Hold fast +100 RPM. Only change resistance.
- 2x (:30 light/ :30 medium/ :45 heavy)
Fat boy slim – Funk Soul Brother – 4:04
- Resistance 4/10
- 2x (:30 slow/ :45 medium/ :45 fast)
BEGIN COOLDOWN
Porno For Pyros – Pets – 3:37
- Resistance 4/10. Easy pace
- 3x :30 sit/:30 standing
Music Prep (unknown artist)
- Resistance 3/10. Easy pace
- Let HR come to rest and spin along gently.
U2 – One Tree Hill – 5:22
- Off the bike. Stretch it out
Tags: spin class music, spin class workout | Posted in Triathlon | 13 Comments »
