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

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):

  1. Maroon 5 – Don’t Wanna Know (3:34) 100 BPM
  2. Trust me (6:29) [165 BPM/half time 80 BPM] E
  3. Mark Ronsen & Amy Winehouse – Valerie (3:39) [106 BPM] 
  4. Ed Sheeran- Sing (3:55) [120 BPM] 
  5. Metalica- The Memory Remains 4:38 [144 BPM] 
  6. Griz- Wicked (5:23) [122 BPM] 
  7. Deorro- Bilar (2:18) [128 BPM] 
  8. DJ Snake- Magenta Raddim (3:13) [102 BPM]
  9. Avicci- Levels (3:18) [126 BPM] 
  10. Martin Solveig & GTA- Intoxicated (4:17) [125 BPM] 
  11. John Murphy & David Hughes- Zorba the Greek (2:56) [87 BPM] 
  12. Rise Against- Savior (4:20) [112 BPM] 
  13. Big Gigantic- All of Me (3:59) [120 BPM]  
  14. 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]

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]