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):

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]

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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]