7 am is EARLY, especially on a Saturday. Well, not for early birds like me, but for the general spinning population out on the west side of town. On more than one occasion, my 7 am indoor cycling class has turned into a PANDORA SURPRISE!
Thankfully, my 1-2 regulars who join me every week are just as thrilled to toss out my planned playlist and just go with whatever the Hip hop/Power workout station (my favorite!) plays–only 1 skip allowed!
If a commercial comes on—recovery!
- Song 1 Seated Warmup
- Song 2 Standing Warmup
- Song 3 Speed up on chorus/30 sec
- Song 4 Seated hill
- Song 5/6 1 min interval; 30 sec recovery
- 2 min interval; 1 min recovery
- Song 7 Standing hill
- Song 8 Active recovery/speed up on chorus
- Song 9/10/11 2 min interval; 1 min recovery
- 3 min interval; 1 min recovery
- 2 min interval; 1 min recovery
- 1 min interval; 30 second recovery to the end
- Song 12 Seated hill
- Song 13 Recovery
- Song 14 Cool down
I use this same approach when I do my personal spin workouts—it’s a fun way to break it down. Give it a whirl!
Spin. Run. Sew. Repeat. 