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Pandora Surprise!

7 am is EARLY, especially on a Saturday. Well, not for early birds like me, but for the general spinning population out on the west side of town. On more than one occasion, my 7 am indoor cycling class has turned into a PANDORA SURPRISE!

Thankfully, my 1-2 regulars who join me every week are just as thrilled to toss out my planned playlist and just go with whatever the Hip hop/Power workout station (my favorite!) plays–only 1 skip allowed! 

If a commercial comes on—recovery!

 

  • Song 1                        Seated Warmup
  • Song 2                        Standing Warmup
  • Song 3                        Speed up on chorus/30 sec
  • Song 4                        Seated hill
  • Song 5/6        1 min interval; 30 sec recovery
  •                         2 min interval; 1 min recovery
  • Song 7                        Standing hill
  • Song 8                        Active recovery/speed up on chorus
  • Song 9/10/11 2 min interval; 1 min recovery
  •                         3 min interval; 1 min recovery
  • 2 min interval; 1 min recovery
  • 1 min interval; 30 second recovery to the end
  • Song 12          Seated hill
  • Song 13          Recovery
  • Song 14          Cool down

 

I use this same approach when I do my personal spin workouts—it’s a fun way to break it down. Give it a whirl!

 

 

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