I am constantly looking for new drills to incorporate for class, so when I found this RPM increasing drill, I was pumped to try it. The feedback from Wednesday’s class was pretty solid as well!
Basic profile for this class: 2 song hill, speed drill, tabata, 2 song hill, speed drill. I teach on Keiser M3s, so the gears listed are suggestions based on the bike. As always, adjust to your personal level of fitness. Here it is paired with music–enjoy!
- Warm up
Can’t Feel My Face The Weeknd
Waking Up in Vegas Katy Perry - Hill (Start at 12, add 1 gear every 30 seconds until 18; slowly bring it back)
No One Alicia Keys
Stand By You Rachel Patten (my new favorite song!) - Speed drill! Each round, keep it seated with RPMs at 70–add 5 RPMs every 30 seconds up to 85, then stand with an all out effort for 45 seconds. Recover 45 seconds. Suggested gear is 10, with a 1 gear increase each round. Four rounds total, capped off with a tabata (20 second all out effort, 10 second recovery x 8)
Take Me To Church (144 bpm Workout Remix) Karma
Love Runs Out One Republic
Girlfriend Avril Lavigne
Ex’s and Oh’s Elle King
Sugar Robin Schulz - Hill (same as before)
Bittersweet Symphony The Verve
Wake Me Up Avicii - Tabata OR 30 second sprints (30 on, 30 off)
Love Me Like You Do (Workout Remix) Dynamix Music - Final flat road free for all
Stay the Night Zedd - Cooldown
Everything Has Changed Taylor Swift
And because it is weird not to have any pictures, I found this quote and I am in love.
Have an awesome weekend of just being YOU.
Spin. Run. Sew. Repeat. 