Session 1 Class 2- Fuego Workout
Description: Session 1 focuses on helping new and experienced riders build basic skills at indoor cycling. Class 2 is designed to create fire and build endurance and speed.
Class time: 1 hour 23 mins / 45 mins minus songs in blue
- To view the post inspired by this workout- see Fuego (fire) – Living the Dimension of Physical Wellness.
- To find out more about how to read and use this website start with Indoor Cycle Basics.
- The Fuego Playlist Available on: Apple Music
Indoor Cycle Workout
Pre Class (11:21 mins):
Halsey- haunting (4:21) 180 BPMFlume- Drop the Game (3:42) 79 BPMTa Ku- Trust Me (3:10) 73 BPM
Class (52:36 mins):
- Maroon 5 – Don’t Wanna Know (3:34) 100 BPM
- Trust me (6:29) [165 BPM/half time 80 BPM] E
- Mark Ronsen & Amy Winehouse – Valerie (3:39) [106 BPM]
- Ed Sheeran- Sing (3:55) [120 BPM]
- Metalica- The Memory Remains 4:38 [144 BPM]
- Griz- Wicked (5:23) [122 BPM]
- Deorro- Bilar (2:18) [128 BPM]
- DJ Snake- Magenta Raddim (3:13) [102 BPM]
- Avicci- Levels (3:18) [126 BPM]
- Martin Solveig & GTA- Intoxicated (4:17) [125 BPM]
- John Murphy & David Hughes- Zorba the Greek (2:56) [87 BPM]
- Rise Against- Savior (4:20) [112 BPM]
- Big Gigantic- All of Me (3:59) [120 BPM]
- Neyo- closer (3:54) [126 BPM]
Cool Down (13:08 mins):
Stereo Mutants Feat. Jannae Jordon- I Wanna Go (Afterlife Remix) (5:18) [125 BPM]Floetry – Butterflies (4:03) [90 BPM]Clipse- Grinding Insrumental (3:47) [192 BPM]
Warm-up:
Maroon 5 – Don’t Wanna Know (3:34) [100 BPM
- Song profile: Safety tips, warm up, form
Class:
Trust me (6:29) 165 BPM
- Song Profile: Endurance
- :22 ^ gear to
- :30 ^ pace to endurance gear/pace
- 1:45 _gear small break
- 2:15 ^ gear
- 3:00 standing jog pace
- 4:00 sit endurance gear plus ^small gear
- 4:34 endurance pace
- 5:30 pull _small gear
- 5:45 _ gear quarter
- 6:00 pull back to flat road rest get water
Mark Ronsen & Amy winehouse – Valerie (3:39) [106 BPM]
- Song Profile: pick ups
- Start: seated flat road
- :30 ^ gear 2 turns
- :50 pick up until
- 1:09 pull back
- 1:20 ^ gear quarter
- 1:40 ^ gear quarter
- 2:00 pick up
- 2:20 pull back
- 2:30 _ gear
- 2:55 pick up ^ quarter gear
- 3:25 pull backEnd flat road
Ed Sheeran- Sing (3:55) [120 BPM]Song Profile: Goofy leg drill
- :30 ^ gear
- 1:00 ^ gear
- 1:12 right leg left leg two “ohh” each leg
- 1:27 end
- 2:30 right leg/left leg
- 2:47 end flat road
Mark Ronsen & Amy winehouse – Valerie (3:39) [106 BPM]
- Song Profile: pick ups Start: seated flat road
- :30 ^ gear 2 turns
- :50 pick up until
- 1:09 pull back
- 1:20 ^ gear quarter
- 1:40 ^ gear quarter
- 2:00 pick up
- 2:20 pull back
- 2:30 _ gear
- 2:55 pick up ^ quarter gear
- 3:25 pull backEnd flat road
Ed Sheeran- Sing (3:55) [120 BPM]
- Song Profile: Goofy leg drill
- :30 ^ gear
- 1:00 ^ gear
- 1:12 right leg left leg two “ohh” each leg
- 1:27 end
- 2:30 right leg/left leg
- 2:47 end flat road
Metalica- The Memory Remains 4:38 [144 BPM]
- Song Profile: 2nd / 3rd position drill
- :30 standing weight
- 1:00 2nd position jog
- 2:00 1st position
- 2:30 ^ gear
- 3:00 2nd position jog
- 3:30 3rd position
- 4:00 end in flat road
Griz- Wicked (5:23) [122 BPM]
- Song Profile: seated climb -highest hill
- :25 ^ gear one big turn off flat
- :55 ^ gear base of hill
- 1:30 ^ gear
- 2:00 ^ gear
- 2:30 ^ gear
- 3:00 ^ gear
- 3:30 ^ gear 1st or 2nd
- 4:00 ^ gear while standing
- 4:30 ^ gear out to third
- 5:00 pull back to standing one gear off
- 5:15 End flat road
Deorro- Bilar (2:18) [128 BPM]
- Song Profile: pick ups Start seated flat
- :15- :28 ^ gear for speed work:30 first pick up :
- 45 pull back speed keep weight
- 1:22 second pick up
- 2:00 pull back
- 2:18 seated flat road
DJ Snake- Magenta Raddim (3:13) [102 BPM]
- Song Profile: High Cadence drill
- Start Flat road
- :45 muddy flat
- 1:30 Start high cadence drill until end of song
- cue: Pick up pace until your hips are unsettled in the saddle. Add resistance or reduce your speed to settle your hips.
Avicci- Levels (3:18) [126 BPM]
- Song Profile: jumps
- Cool down rest until 1:00
- 1:00 ^ gear
- 1:20 ^ gear
- 1:55 standing weight and stand in 2nd
- 2:10 Start jumps count of 4 position 1 to 2
- 3:00 end jumps _gear End seated flat
Martin Solveig & GTA- Intoxicated (4:17) [125 BPM]
- Song Profile: seated hill- Add quarter every time he says intoxicated
- 1:24 starts 4 gears
- 2:20 4 gears
- 3:10 4 gears
- 3:46 _4 gears
- 4:00 _ gear to seated flat
John Murphy & David Hughes- Zorba the Greek (2:56) [87 BPM]
- Song Profile: 70/80/90
- :35 ^ small gear
- :45 ^ small gear1/00 ^ gear
- 1:15 ^ gear
- 1:30 be at sprint gear start picking up speed
- 1:45 start 70/80/90
- 2:00 80
- 2:20 90 to music
- 2:50 start pulling back speed Flat road
Rise Against- Savior (4:20) [112 BPM]
- Song Profile: Standing jog/jog in 3rdStart flat road break 49 seconds
- :40 standing flat 2nd with pick up timed for music
- 1:06 pick up 2nd
- 1:36 end pick up 1st position _gear
- 1:56 standing run 3rd
- 2:15 2nd position standing jog
- 2:28 pick up
- 2:45 end pick up sit down
- 3:00 big gear seated
- 3:20 out to third standing run till end of song
Big Gigantic- All of Me (3:59) [120 BPM]
- Song Profile: Endurance
- :20 Start endurance gear and pace
- 1:07 ^ gear
- 1:37 _gear
- 2:28 ^ gear
- 2:45-3:10 pick up
- 3:10 _ gear
- 3:26 _ gear
- 3:40 seated flat road break
Neyo- closer (3:54) [126 BPM]
- Song profile: 70/80/90
- :15^ Standing weight Stand in 2nd
- :30 ^ gear
- 1:00 Sit- 70% power
- 1:15 80% power
- 1:30 pull back
- 2:02 80%
- 2:17 90%
- 2:32 pull back
- 3:02 80%
- 3:17 90%
- 3:35 pull back Flat road
Cool Down 13:08:
Stereo Mutants Feat. Jannae Jordon- I Wanna Go (Afterlife Remix) (5:18) [125 BPM]
Floetry – Butterflies (4:03) [90 BPM]
This is great, and I love that everything is set to popular songs to help motivate everyone! What better way to get up and moving then to set it to music!
?? thank you!! Keeping people motivated to work on their wellness is always energy well spent!