You love them, you hate them, You Just Can’t Get Enough…of sprints (or Black Eyed Peas wordplay, apparently.)
Here’s a themed play list celebrating all that angst combined with a sprint ladder broken up by hills. I have to be honest–I HATED this lineup when I was in the thick of it (because I really, really, really dislike going fast.) But my heart rate was up and I felt GREAT at the end. After all:
The definition for sprint for this class was med/light tension (around a 10 on a Keiser bike) and keeping the rpms between 90-120 for the full length of the sprint.
- Warmup—Blame by Calvin Harris
- Anna Sun by Walk the Moon
- Sprint set 1: (15 on, 15 off)
- Girlfriend by Avril Levine
- Hill (20/20/20 seated/standing/hard climb)
- Centuries by Fall Out Boy
- Sprint set 2: (20 on, 20 off)
- Because We Can by Fatboy Slim
- Hill (medium gear, add every 30 seconds)
- Boom Boom Pow by the Black Eyed Peas
- Blow Me (One Last Kiss) by Pink
- Sprint (30 on, 20 off)
- Hey Ya! By Outcast
- Hill (45 seated, 15 seconds burst our of saddle)
- Figure 8 by Ellie Goulding
- Sprint (40 on, 20 off)
- Birthday (Workout Mix) by Katy Perry
- Recovery Jumps
- Fight Song by Rachel Platten
- Hill (rolling climb)
- Bittersweet Symphony by the Verve
- Sprint (50 on, 15 off)
- I Like It by Enrique Iglesias
- Turbulence by Laidback Luke, Lil johne, and Aoki
- Cooldown
- Cheerleader by Omi
Enjoy!
Spin. Run. Sew. Repeat. 