I figured it was about time to post some spin workouts since I have two new ones that I really like. I'm going to post one now and hopefully one sometime tomorrow. Writing all this out always takes way longer than I originally anticipate!
First, if you have never touched a spin bike it's important you know how to set your bike up properly You can read about all that jazz here.
Ok now time for the first profile.
Spin Playlist 1:
Note: I use percentages for my resistance because all bikes are calibrated differently and most don't even have gears (depending on the brand). 100% of your "resistance" would be you cannot move your legs, so use that as a guide....
#1: Justin Timberlake: 4:18 - Warm Up
- Find a natural RPM for you and slowly add resistance until you are pushing through some resistance, but it's nothing to write home about. About half way come out of the saddle and continue to add resistance to warm up
#2: Beyonce: 4:50 - Seated and Standing Climbs
- Round 1: Seated - 85 RPM ~70% resistance on chorus: stand up 75 RMP 70% resistance
- Round 2: Seated - 80 RPM ~75-80% resistance on chorus: stand up 65 RMP 75-80% res.
- Round 3: Seated - 75 RPM ~85-90% resistance on chorus: stand up 55-60 RMP 85-90% res.
#3: Demi Levto: 3:43 - Anaerobic sprints
- For this drill at the high intensity intervals between 1:26 and 1:57 and 3:08 and 3:43 stay in the saddle, increase the resistance so staying over 100RMP is "difficult" (~70-80% max) and push hard. In between these two intervals take a full break with low resistance (40-50% of your max) and stay about 80RMP
#4: Coldplay remix: 8:36 - Long Hill
- For the first minute of this song stay on a seated flat around 90RMP with moderate resistance to recover from drill #3
- Every minute for the remainder of the song increase the resistance aiming to get around your max by the end of the song.
- Note: If you drop below 65RMP seated during the seated portion of the climb switch to a standing climb. Rotations should be smooth (i.e., no pauses) at all times during this drill.
#5 Pitbull: 4:11 - High/Low Intensity Interval This drill can be done either standing or seated. High intensity in this song starts very quickly so give yourself time at the end of #4 to get set up.
Here is the song break down
- High Intensity: 0:25-0:55 seconds
- Low Intensity: 0.55-2:10 minutes
- High Intensity: 2:10- 2:40 minutes
- Low Intensity: 2:40- 3:50 minutes
- High Intensity: 3:50 to end of song
Standing:
- High intensity: Aggressive stance (at least 45 degree angle or more of torso): RPM: between 80-100 (depending on your fitness level) Resistance: ~50-60% of max.
- Low intensity: Non aggressive stance (torso 45 degree or less) moderate climb at 70RPM and Resistance ~70% of max (it should feel like a mild-moderate hill).
Seated:
- High intensity: RPM: between 100-120 (depending on your fitness level) Resistance: ~50-60% of max.
- Low intensity: Moderate climb at 85-90RPM and Resistance ~70% of max (it should feel like a mild-moderate hill).
#6 2 Unlimited - 3:45 - Jumps
- This is a simple drill. Basically you stand up for an 8 count then sit down for an 8 count.
- The RPM seated should start around 85-90RPM and the resistance should be at leas 70% of max (so you don't need to increase the resistance when you stand).
- Standing should start at ~75 RPM and around 60% Resistance
- As the song progresses I encourage you to decrease the RPM and increase the resistance.
#7 - Adele - 5:04 Sustained Ride
- This is a challenging drill for those of you with the attention span of a small puppy (i.e., me).
- The goal is to pick an RPM that you feel will be a) challenging but b) sustainable for 5 minutes.
- I usually do this drill around 100-110 RPM and 60-65% of my max on the wheel
- At 2:30 minutes do 1 of the following
- Increase the RPM 5-10 RMP for the remainder of the song (keep the resistance the same)
- Increase your resistance 10% for the remainder of the song (keep the speed the same)
#8 - Cascada - 3:55 Three Speed Sprints
- There are several variations of the drill. The goal is to have a base RPM and resistance (level 1), a moderate "level" (level 2) and an intense level (level 3). See below for 3 different combinations to try.
- Change between levels every 30 seconds
Combo 1: "Easiest"
- Level 1: 95-100 RMP, 50-60% of max
- Level 2: ~110 RPM, 50-60% of max
- Level 3: ~ 120 RMP, 50-60% of max
Combo 2: "Intermediate"
- Level 1: 110-115 RMP, 50-60% of max
- Level 2: 115-120 RMP, 50-60% of max
- Level 3: 90-100 RMP standing run, 50-60% of max (you will need to increase your resistance when transitioning from seated to standing.
Combo 3: "Advanced"
- Level 1: 115-120 RMP, 50-60% of max
- Level 2: 90-100 RMP standing run, 50-60% of max (you will need to increase your resistance when transitioning from seated to standing.
- Level 3: 85-95 RMP anaerobic standing run, 70-75% of max (you will need to increase your resistance when transitioning from seated to standing.
#9 Lady Gaga - 6:05 Rolling Hills
- Hills can either be done seated or standing. In between the hills you can either take a break or sprint.
- Seated Flat for 1 minute: 90-95 RPM, mild-moderate resistance
- Hill 1: 45 seconds you can make the hill as hard as you want as long as the rotations are smooth (i.e., no pausing).
- Seated Flat/Sprint: 30 seconds
- Hill 2: 1 minute
- Seated Flat/Sprint: 30 seconds
- Hill 3: until the end of the song
#10 Cher - 3:56 Lifts (you know you love Cher!!!!)
- To finish off this profile I picked an awesome song to do some lifts to.
- Basically, your riding seated at higher resistance and in the chorus you go aggressive and lift/stand up with your bum as far back on the seat as you can get it and your torso 45 degrees or more relative to the bike.
- Seated: RMP: 80; Resistance: 80-85% of max
- Lift: RMP: 60, Resistance: 80-85% of max (you'll need to increase the resistance coming out of the saddle to get back up to 80-85%).
So there you go! If you have any questions regarding this program please leave a comment. Also, if you would like me to write about something also let me know!
Stay Strong
~Byn
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