All Terrain Spin Workout

One of the many things I keep in my fitness toolbox is the ability to whip up a Spin (indoor cycling) workout with music in a jiffy.

Here’s one I’ve been using a lot recently.  It has some great variety of hill and speed intervals.  I’ve even included the best songs to use!  Use the instructions below for a great 45 minute cross training and cardio workout.  Enjoy 😉

 

Song Resistance (1-10) RPM Cues
Wake Me Up, Avicii   Bike set up
Wrecking Ball Re-Mix, Miley Cyrus Flat road 90 30 seconds Right foot/left foot/both feet. (x2)  Increase RPM by 10 for last 3 minutes
Play Hard, David Guetta ft Ne-Yo 4 to 5 70-80 8 count jumps from 1 to 2 to 3
Right Round, Pitch Perfect 5 80 (seated)           70 (standing) Verse seated.    Chorus standing jog
Do What U Want, Lady Gaga 6 75 (seated)  70 (standing) Verse Seated.  Chorus out of saddle climb
My Songs Know What You Did in the Dark, Fallout Boy 5 to 6 Verse 80,        Sprint: 90, 100 and max Chorus sprints, increase RPMs for each round, all out on the last chorus
Animals, Martin Garrix same Start at 80, increase by 10 for each interval 30 seconds 80, 20 seconds 90, 10 seconds 100+  RPM  (x5)
Show Me The Money, Petey Pablo 6 to 7 60 to 70 Out of saddle climb, whole song
Hometown Glory Re-Mix, Adele 5 to 6 Start at 70 Increase by 10 RPM every 45 seconds until slow middle part.  Increase resistance one level and start over at 70 RPM
300 Violin Orchestra, Jorge Quintero start at 6 60+ Increase resistance by 1 every 45 seconds.  Keep RPM above 60 – standing climb when needed
Canon in D, Lullaby Piano Series 3 or less easy cool down

 

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