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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
    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!


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.


Have an awesome weekend of just being YOU.

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.

Happy First Class of 2015!

First class of the new year–lots of awesome new faces, lots of regulars, and NO MICROPHONE!!  My voice was trashed by the end, especially because my music needs to compete with the Zumba class on the other side of the wall.

I hope all the new people enjoyed the Kick Off 2015 hit list–it’s an old favorite of mine, and I hope they felt comfortable as a member of the class but able to push themselves to a new, shiny level of fitness.

Here’s the list!

  • Warmup 1–Bang Bang (Jessie J, Ariana Grande, and Nicki Manaj)
  • Warmup 2–Shake It (Metro Station)
  • Seated Flat Road–Vida la Vida (Coldplay)
  • Seated/Run on the Chorus–Timber (Pitbull featuring Ke$ha)

Hill Block

  • Standing Climb–Crazy in Love (Beyonce)
  • Seated Climb–Paparazzi (Lady Gaga)
  • 1 min hard climb into recovery–Hollaback Girl (Gwen Stefani)
  • Recovery Jumps–Magic (B.O.B.)

HIIT List!  2 minutes high intensity, 1 minute complete recovery x 5
BONUS ROUND:  1 minute seated hard climb

  • Birthday (Workout Mix–Blaze)
  • I Gotta Feeling (Laidback Luke Remix)
  • Domino (Myon and Shane Remix)
  • Til The World Ends (Varsity Team Radio Remix)
  • Take It Off (Ke$ha)

Finishing round

  • Seated climb/run on chorus–Dark Horse (Katy Perry)
  • Hard climb into cool down–We are Young (Fun.)
  • Cool Down–All About That Bass (Megan Trainor)

To finish it off, I love this quote from one of my favorite websites to visit (


Have a great day!

HIIT Ladders!

After attending a continuing education day last year, I have been OBSESSED with incorporating HIIT into my spin classes. The feedback I’ve gotten has been resoundingly positive.  Most of my regulars love incorporating one of these HIIT cardio sessions a week to balance out their other work outs, and it makes the class go so fast.  
I tried a new configuration for incorporating intervals last Wednesday–a ladder of increasing time and decreasing watts, broken up with a strong climb in between each round.  
One hour of fun.  I promise–it goes quickly!  Enjoy!
Intro                           POMPEII  by Bastille
Warmup                    AIN’T IT FUN (radio edit) by Paramore
                                  LET’S GO (feat. Ney Yo) by Calvin Harris
Sprint on Chorus        ANIMAL by Neon Trees
Seated Hill                PAPARAZZI by Lady Gaga
Interval #1:
    Sprints (RPM 100 – 110)–:30 on, :15 off (5 rounds)
                                TURBULENCE by Laidback Look, Lil Joh, and Steve Aoki
Standing Hill             RADIOACTIVE by Imagine Dragons
Interval #2:
    Power Sprints (watts at 200+) 1:00 on, :30 off (4 rounds)
                                SEXY AND I KNOW IT by LMFAO
                                WHO KNEW (Bimbo Jones Radio Mix) by Pink
Seated hill                MIRRORS by Justin Timberlake
Interval #3:
    Power Sprint (watts at 190+) 1:30 on, :45 off (4 rounds)
                                WORK WORK by Britney Spears
                                WE FOUND LOVE (Feat. Rhianna) by Calvin Harris
                                STARSTUKK by 3OH!3
Rolling hill              WAKING UP IN VEGAS by Katy Perry
Interval #4:
    Power Sprint (wats at 180+) 2:00 on; 45 off (2 rounds)
                                STRONGER by Kelly Clarkson
                                SCREAM by Usher
Recovery                C’MON by Ke$ha
Cool Down            FAITHFULLY by Journey
Have a great week!


My New Toys

I bought myself 3 new fancy toys this summer. I tend to be pretty damn cheap, so this was a big deal for me.

1) After many, many years of borrowing one/going to someone else’s house to serge the tiniest part of an alteration, I finally bought a serger.

A Brother 1034D–delightfully basic, great reviews, great price, differential feed. Loving it so far!

2) We got married 4 years ago. So many of our dear family and friends gave us gift cards to Bed, Bath, and Beyond. They finally turned into this:

IMG_1033.JPG (bad pic, but amazing product.)
A Shark Navigator Liftaway Pro.Our house is primarily hardwood with a few area rugs, and this vacuum is perfect. The microfiber pad attachment? Brilliant. I love it.

3) I had an old Garmin eTrex gps that bit the dust 2 years ago. After a lovely conversation with a Garmin rep, I finally–FINALLY–traded the old unit in for a credit toward a Garmin Forerunner 15.


It arrived the same day as a necklace honoring my homeland.

So far, I LOVE the watch. I’ve never had one before, so I can’t comment on missing any of the advanced features that other watches provide. It tracks my distance, pace, calories, HR. Love using the heart rate monitor strap in my cycling classes–makes teaching much more focused!

I am still twirling with excitement over these three things.

do you have any recent purchases that have quickly become must haves?

Summer is what?!?! Over?!?!?

What!?!? Summer is over?!?!? What on earth did I do?

I certainly didn’t keep up my blog.

Here are some of the highlights:

1. I subbed a ton of spinning classes this summer, and was given 2 regular classes! So every Saturday morning and Wednesday night, I’ll be at the gym to kick some ass.


2. Our garden exploded with tomatoes.

Jars of sun-dried tomatoes, salsa, pickled jalepenos, and diced tomatoes are lining our pantry shelves outside–I am so proud of myself for overcoming my fear of canning and jumping right in.


3. Camping for the fourth! Beautiful weekend in the mountains!


4. So much running with my girls–so thankful for all the fun and the friendship, especially in the last few weeks. Another highlight–one of my runner girls has been training for the Nike Women’s Marathon in October with Team in Training, and I’ve been happily helping her with some of her fundraising efforts.

5. Three whole married years with my favorite person! Love you babe!

6. This is the first summer since I was 20 that I did ZERO traveling. On one hand, I’ve been so exhausted over the past year traveling to see family seemed like the most insurmountable hurdle. Call it intuition or what have you, but it seemed very important for me to stay low and close to home this summer. I am thankful I did, but could not have imagined the reason my intuition was right.

We found out almost a month ago that my husband has colon cancer. Surgery day has come and gone, and we are waiting waiting waiting to find out the next step. My emotions have been all over the place, and I am happy to find solace in my time at the gym and my running therapy session with my runner girls.

7. Holy crap, wedding season is upon us. ::big breath in:: Here we go.


I’ll exhale in November.

Ashleigh Lawrence

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