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Tiny Little Ladders

I’ve been trying to get the most out of teaching with watts, and I was pumped when Keiser posted a drill for their M3i bikes using power as the primary metric. 

This coincided perfectly with interval ladder day, which is the profile on tap for today! The Keiser line up consists of 4 tiny little ladders rather than staying on each timed rung 3x in a row. 

The drill: 

  • 30/60/90 seconds, highest wattage you can achieve
  • Recover for 30 between each round

 On this playlist, there was room for 2 sets of 2 rounds each. Each round takes approximately 11 minutes to complete. If you find yourself short on time, this is a great way to vary your workout—two sets with a hill in the middle would round out a solid 30 minute set.

 Here’s the full play list—Enjoy!

Warm Up 

  • I’m Coming Out Diana Ross
  • Castle on the Hill Ed Sheeran

Run on Chorus 

  • Still Into You Paramore

Quick Hill 

  • Like a G6 Far East Movement

Round 1 

  • Crazy in Love Beyonce
  • Pump It Black Eyed Peas
  • Monkey Wrench Foo Fighters


  • Live your Life—Feat. Rihanna T.I.


  • Dear Future Husband Megan Trainor

Round 2

  • Hello—Club Edit Martin Sloveig 
  • Part of Me (CPR Remix) Kitty Punch

Timed mile (Gear at 6 on a 1 – 10 scale, ride a mile as fast as you can)

  •  Rocketeer Far East Movement 

Small Hill 

  • True Love P!nk 

Cool Down 

  • Ho Hey The Lumineers



The 5:30 am crowd loved it—the toughest parts are focused in the first 35 minutes of class, which is a must when the class thins out toward the end. 


Give it a try and let me know what you think! 


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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