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Fast and #Fancy

I spent an awesome weekend visiting family up in Marin county.  While I was there, I snuck in a few classes at SoulCycle Marin.  I can get pretty stuck in my usual class profiles, and taking these classes gave me so many ideas on how to mix it up. 

❤️❤️❤️❤️❤️


It was also a good reminder that it’s not all about hills–sometimes, you just gotta go FAST.  

Feed the Soul, Feel the Oo


So first thing on #nevermissamonday morning, it was time for a brand new shiny profile and brand new shiny playlist.  


The objective of this playlist–keep it a consistent 80+ rpms for the first 30 min and worry about climbing in the last 20 min. 

Warm up 

  • You Shook Me All Night Long  AC⚡️DC
  • Bounce Iggy Azalea

Pickup speed in chorus on song 1, then loop through standing/seated sets (30/30, 30/20, 30/10, 60/30, repeat x 3)  all at 80+ RPMs 

  • What the Hell Avril Levine
  • The Time Black Eyed Peas
  • Love Me Like You Do (Dynamix) Ellie Goulding
  • Hello (Dynamix) Adele
  • Fourth of July Fall Out Boy

Drop speed to 70 RPMs, increase gear and climb

  • Hymn for the Weekend Coldplay

Power sprints–medium heavy feat, 90+RPMs 

  • Levels (Skrillex Remix) Avicii 

Hill set–Recover for 1 min, begin to climb and jumps on the chorus of song 3

  • I Need Your Love Calvin Harris 
  • Girl on Fire Alicia Keys
  • E.T. Katy Perry

Speed up to 80+ RPMs 

  • Bad Reputation Joan Jett

Maintain that speed and increase gear for two 50 second power sprints to finish it out

  • Stay the Night Zedd

Cool down 

  • Build me up Buttercup The Foundations
  • Some Nights Fun.

FUN playlist, great workout.  

And for a special fun surprise, my necklace from Sing To Me Jewelry arrived! 

 

I love having a pretty and fun necklace to wear every day and during workouts, and found this on Etsy.  I’m in love–hope it holds steady through all the sweat.  

Imagine this flipped


Get out there, y’all!  Never miss. Monday and make it GREAT! 

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About spinrunsew

I’m a spinning enthusiast, once-a-year half marathoner, and I can sew damn near anything. The rest is filled with the husband, the puppy, the chickens, and one massive garden.

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