Session 1: Class 5: I’m O.K. Workout

I’m O.K. Indoor Cycle Workout

Class purpose: Drills to get comfortable with the bike and hand positions and work on speed. Riders should be reminded to drop shoulders by pulling shoulder blades back and down as they relax shoulders away from the ears.  Shoulder check 2 times during class.

• To view the post inspired by this workout- see I’m O.K.- the mental health grind.
• To find out more about how to read and use this website start with Indoor Cycle Basics.
• The I’m O.K. Playlist Available on: Apple Music

 Class time: 1 hour 13 mins/ 45 mins minus songs in blue

Workout Playlist

Pre class (11:09 mins):

• Joss Stone- Less is More (4:18) [79 BPM]
• Zero7- Today (4:04) [138 BPM]
• Mika-Relax (3:47) [122 BPM]

Class (50:02 mins):

1. Light faculties – Clair de lune (7:43) [115 BPM]
2. MKTO – classic (2:53) [102 BPM]
3. The Black Keys- Tighten Up (3:31) [109 BPM]
4. Jack U/Skrillix diplo/ Justin Beiber- Where are u now (4:10) [139 BPM]
5. Demi lovato – Really don’t care (3:22) [121 BPM]
6. Jack U/Skrillix- Mind (4:02) [174 BPM]
7. Rise against- A gentleman’s coup (3:36) [102 BPM]
8. Twenty One Pilots- Stressed Out (3:22) [170 BPM]
9. Lady gaga – Telephone Ming Remix (4:31) [122 BPM]
10. Imagine dragons – radioactive (3:06) [136 BPM]
11. Bolier – Ipanema 3:06 [120 BPM]
12. Rise Against- Under the Knife (2:47) [104 BPM]
13. Neyo- closer (3:54) [126 BPM]

Cool Down (11:41 mins):

•  Tito & Tarantula- After Dark (4:11) [88 BPM] Flat road  
• Jasmine Thompson- old friends (3:33) [133 BPM]
• Modeskeletor- Edgar (3:57) [132 BPM]

Warm up (7:43 mins):

Light faculties – Clair de lune (7:43) [115 BPM]

• Song Profile: Endurance
• 2:00 ^gear
• 2:30 ^gear
• 4:00 ^gear
• 3:00 _ gear
• 5:00 ^gear
• 6:00 _gear
• 7:00 _gear

Class:

MKTO – classic (2:53) [102 BPM]

• Song Profile: Pick ups or warm up
• :30 ^gear
• :40 pick up
• 1:00 end pick up 
• 1:28 pick up
• 1:58 end pick up
• Flat road till end of song 

The Black Keys- Tighten Up (3:31) [109 BPM]

• Spin Profile: Two speed hill/ endurance 
• :15 ^gear base of a hill
• :30 100+ rpm
• 1:00 85 rpm
• 1:30 100 rpm
• 2:00 85 rpm 
• 3:00 Ride as endurance until end 

Jack U/Skrillix Diplo/ Justin Beiber- Where are u now (4:10) [139 BPM]

• Song Profile: 3rd jog
• :10 ^big gear lowest standing weight
• :30 ^big gear
• 1:08 3rd position
• 1:35 _gear seated sprint 
• 1:58 end sprint 
• 2:45 ^gear
• 3:00 3rd position
• 3:30 sprint in third 
• 3:45 end sprint seated
• 4:00 back off speed get back to flat road

Demi Lovato – really don’t care(3:22) [121 BPM]

• Song Profile: High Cadence drill
• Start Flat road
• :45 muddy flat
• 1:30 Start high cadence drill until end of song

Jack U/Skrillix- Mind (4:02) [174 BPM]

• Song Profile: Two hills
• small turn each time song says “Show you how”
• 1:19 – 1:40 third 
• _ all gears to flat
• Show you how 3x ^
• 2:45-3:30 third hill
• _gears to flat road

Rise against- a gentleman’s coup(3:36) [102 BPM]

• Song profile: 2nd jog
• :25 ^gear muddy flat
• 1:00 ^gear
• 1:05 -1:17 standing second run 
• 1:40 – 2:30 sitting pick up
• 2:55 3:35stand second run 

Twenty One Pilots- Stressed Out (3:22) [170 BPM] 

• Song Profile: Free ride 

Lady gaga – telephone (4:31) [122 BPM]

• Song Profile: 3-1 Jumps
• :30^ gear
• :45^ gear
• 1:00^ gear
• 1:19 ^ gear
• 1:45 3rd position
• 1:55-2:55 third to one sit jumps
• 3:00_ gear
• 3:05 pick up speed
• 3:45 pull back speed

Imagine dragons – Radioactive (3:06)[136 BPM]

• Song Profile: Highest hill
• Start flat road
• :28 ^gear
• :40 :^gear
• 57 ^ gear
• 1:15 ^gear
• 1:50 ^ gear
• Radio active ^ 4x gears
• 3:00 ^gear standing in third stay in 3rd on hill till end. Finish 2 turns above flat road

Bolier – Ipanema 3:06 [120 BPM]

• Song Profile: Downhill
• _gear start
• :30 _gear
• 1:00 _gear
• 1:50 double time
• 2:20 end double time seated keep weight

Rise Against- Under the Knife (2:47) [104 BPM]

• Song Profile: Endurance 
• :20 endurance gear 
• 1:55 ^gear

Neyo- closer (3:54) [126 BPM]

•  Song Profile: 70/80/90 drill
• :15^ gear
• :30 ^ gear
• 1:00 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 and stretch: 

• Tito& Tarantula- After Dark (4:11) [88 BPM]  
• Jasmine Thompson- old friends (3:33) [133 BPM]
• Modeskeletor- Edgar (3:57) [132 BPM]