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What’s better than one Tabata?

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FOUR Tabatas!

I feel like I get into such a rut with my profiles. WILL THE CLASS NOTICE WE DID THIS SETUP 6 WEEKS AGO?

Here is one of my newest profiles. Not one, but 4 tabatas balanced out by hills/recovery. As always, a tabata is 20 seconds all out effort, 10 second recovery x 8. The tabatas were all a bit different, incorporating ladders, mixing up standing/seated, etc. I teach on Keiser M3s, so the gears are just a suggestion. There are not a lot of formal recoveries in this list, so encourage riders to take some extra time jumping in on the hills and to listen to his or her body.

This profile is solid. It is easy to lead a group through, because it repeats the themes so evenly and people know what to expect. It was a great workout (my legs were trashed after I did a test run on it)—but do I love this one? Nah—or, at least, I love it once every 9 weeks or so.

Any feedback is always welcome!

  • Warm up
    Jump Around House of Pain
    Gangham Style PSY
  • Stand and Run, increasing every 30 seconds
    Bad Romance Lady Gaga
  • Seated climb, burst of speed on chorus
    Harder to Breathe Maroon 5
  • Tabata 1—Seated or standing (rider’s choice!), moderate to heavy gear (14 – 16)
    Take Me to Church (144 BPM Workout Remix) Karma
  • Hill—2 songs long, increase gear gradually keeping RPMs above 60
    Sail AWOLNATION
    My Songs Know What You Did In The Dark Fall Out Boy
  • Tabata 2—Alternate seated and standing, moderate to heavy gear (14 – 16)
    Want to Want Me (Workout Mix) Dynamix Music
  • Hill—2 songs, moderate gear and fast legs
    You Give Love A Bad Name Bon Jovi
    Hard (feat. Jezzy) Rhianna
  • Flat Road/Active Recovery
    You Make Me Feel (feat. Sabi) Cobra Starship
  • Tabata 3—Start at Medium gear (12/13), increase 1 gear every other round
    Shut up and Dance (Workout Mix) Dynamix Music
  • Small, quick hill
    Team Lorde
  • Tabata 4—Start with gear at 16, drop one gear every other round
    Rock that Body Black Eyed Peas
  • Recover
    Someday, Someway Marshal Crenshaw
  • Cool Down
    Marvin Gaye (feat. Meghan Trainor) Charlie Puthchristine-lahti-actress-quote-my-hearts-in-really-great-shape-thanks

Have a SPINTACULAR week!

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Pick up the PACE!!

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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.

Health-and-fitness-photo-quote

Have an awesome weekend of just being YOU.

Sorry, not Irish. Kiss me anyway!

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Happy St. Patty’s Day!

 

I will be celebrating with my annual viewing of the beer baron episodes of the Simpsons (unlike my college days, which were somewhat a…different…story.)

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All holidays require a special playlist WITH a visual aid, and last night’s class was no different!  This lineup was very well received–after a warmup and a hill, we took the shamrock loop x 5.  The total time for this loop is ~25 minutes, so adding a hill at the end rounded out a 1 hour class.

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Warm up

  • Don’t Trust Me 3OH!3
  • Time of our Lives Ne-yo and Pitbull
  • Ordinary Day Great Big Sea

Hill

  • You Shook Me All Night Long ACDC
  • Blank Space Taylor Swift

Shamrock Loop: 1 min seated hill (7 out of 10 difficulty) 1 min standing burst of speed 1 min hard climb (9 out of 10 difficulty) 30 second transition 1 minute seated sprint (5 out of 10), 1 min recovery

All this 5 times–25 minutes of looping fun! All this while these awesome songs are playing:

 

  • Run Runaway Great Big Sea
  • Take Me to Church Karma Remix
  • Whiskey in the Jar Metallica
  • Johnny, I Hardly Knew You Dropkick Murphys
  • Old Black Rum Great Big Sea
  • Drunken Lullabies Flogging Molly

Recover

  • Wild Night Van Morrison

Hill

  • Zombie The Cranberries
  • Stuck in a Moment U2

Cool down

  • Carry On FUN
  • Lucky Me Great Big Sea

It was fun to break out of the norm, and the class seemed to love it.

I’ve been really pushing it on the work/bridal alterations front, so my legs were pretty trashed after this class and my favorite part was coming home to hang out with my favorite red head.

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Happy St. Patrick’s Day!

The Joy of Two in a Row

 

I love teaching two classes in a row.  I can plan classes down to a T, but sometime during minute 75-80 out of 120 I want to throw the whole plan out the window and tweak it into something more creative.
Last Saturday was no exception.  After an hour of my Hill, Hill, Tabata list, I was ready to tackle the HIIT list I had for class #2–but with some modifications to keep it interesting.  Instead of traditional HIIT sets, I changed it up to include a hill loop for the first round and a ladder for the second. That ladder proved to be an ass kicker, and those who were in the class LOVED it.
Here’s the playlist and profile.  The gears are a suggestion on a Keiser M3 bike, where 12-14 is a middle of the road gear (flat road, 70 rpm, feels like the wind is pushing back–aka, a 5 on a 1 – 10 scale).  Hope you like it!
Warm up
  • It’s Time by Imagine Dragons
  • Wild Wild Love by Pitbull
Standing Hill finished with a run
  • I Gotta Feeling by the Black Eyed Peas
Hill Loop–1 minute standing hill at medium hard resistance;  1 minute seated with the same resistance–fight to keep those RPMS up!;  1 minute recovery = 3 rounds at 3 minutes each
  • Womanizer by Britney Spears
  • In The End by the Black Veil Brides
  • Turbulence by Laidback Luke, Lil John & Steve Aoki
HILL:  Climb during songs 1 and 2 (mix of standing and seated), bring it down with jumps on song 3
  • Yeah! (Featuring Lil’ John and Ludacris) by Usher
  • Wide Awake by Katy Perry
  • Price Tag by Jessie J
Interval ladder–1 minute on, 45 seconds off.  Start at gear 14 (medium-medium/heavy), add one gear each round
  • Sex on Fire by Kings of Leon
  • I Like It (featuring Pitbull) by Enrique Inglesias
  • Shake It by Metro Station
  • Outside (Featuring Ellie Goulding) by Calvin Harris
Small hill to finish it off
  • Turn Down for What by Dj. Snake and Lil John
Cool Down
  • We Can’t Stop by Miley Cyrus
  • Cheerleader by Omi

This last set was SO TOUGH.  I loved it, it kept everything interesting, and am absolutely doing the same playlist for class on Wednesday.
Hope your day is SPINCREDIBLE!!!
And my puppy says hello.
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On Again, Off Again

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:

not easy

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!

Ladder Up!

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One of my LEAST favorite things to do on the bike are fast hills.
It is so easy and pleasant to settle into a hill at 60 rmp, settle into your breathing, listen to the music and roll with it.
Kick up that pace 10-15 rpms and fight to get up that hill fast?  It’s not called an uphill climb for fun.
I did this list last Saturday, and it completely kicked my butt (which just means I found a hole in my training and need to incorporate this MORE.) I got some great feedback from the class, and hope you enjoy it as well.
This playlist incorporates one big hill at the front and a hill ladder in the second half.  What is a hill ladder, you ask?  It’s a 10 – 15 minute sequence of a 15 second hard standing climb followed by a seated hill. I absolutely stole this class set up from a Spin member featured playlist, but can’t find the name of the instructor to credit her.  Wherever you are, THANK YOU!  I”m in love.  I think you’ll like it too.
Warmup
  • Get this Party Started–Pink
  • Burn–Ellie Goulding
Seated, burst out of saddle and add 15 rpm on chorus
  • Don’t Trust Me–3OH!3
Hill–climb alternating seated and standing,maintain 70-75 RPM.
  • Dirty Bit–Black Eyed Peas
  • Applause–Lady Gaga
Jumps
Don’t Stop the Party (feat. TJR)–Pitbull
Tabata
  • I Love it (Workout Mix)–Girlbop
Recovery
  • Let Me Love You–Ne-yo
Hill–45 second seated/standing/hover intervals.
  • Paper Gangster–Lady Gaga
  • Bring Me to Life–Evanecence
HILL LADDER (12 minutes)
Minutes 1-4–15 seconds, burst out of the seat, 45 second seated climb
Minutes 5-8–30 seconds burst out of the seat, 30 second climb
Minutes 9-12–45 second burst, 15 second recovery
  • Love Runs Out (Workout Mix)--Diamond
  • Pumpin Blood (Workout Mix)–Rockit
  • Black Widow–Iggy Azalea
Cooldown
  • Day Dream Believer–The Monkees
  • The Only Exception–Paramore

I LOVE YOU, NOW THAT’S WHAT I CALL MUSIC

I just bought yet another Now That’s What I Call Music album.  I love them, and I love the random ones that pop up on iTunes for 6.99.

Last week I managed to pick up Now That’s What I Call Music 52.  It heavily influenced this playlist.  We rocked out to it Wednesday night for a set of all super hills.  I kept telling the class “your quads will thank you!”

Spoiler alert–mine did not thank me. They were wiped by the end.

Here you go!  This playlist is 2 rounds–hill, jumps, power hill, tabata.  Repeat.

Warmup– Starstruck (3Oh!3)
Fireball (Pitbull)
Won’t Be Home (Old 97s)
Run on Chorus–Still Into You (Paramore)

Hill Block 1–Love Runs Out (One Republic)
My Prerogative (Britney Spears)
Am I Wrong? (Nico & Vinz)
Recovery Jumps–Teenage Dream (Katy Perry)
Power hill–Turn Down For What (DJ Snake & Lil John)
Tabata–Wild Wild Love (Workout mix by DJ DMX)

Recovery–Bang Bang (Jessie J, Ariana Grande & Nicki Manaj)

Hill Block 2–Santa Monica (Everclear)
We Cn’at Stop (Miley Cyrus)
PowerHill–Stay the Night (Zedd)
Tabata–Best Day of My Life (Workoutmix by Dynamix Music)

Cooldown–Wonderwall (Oasis)
What a WOnderful World (Nick Cave and the Flaming Lips)

And a little something worth repeating when the hills get tough:

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Tomorrow kicks off with spin followed by an hour of yoga!  What do you have on tap for your weekend workouts? 

Ashleigh Lawrence

Ashleigh Lawrence - Personal Trainer and Strength Coach

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