Class purpose: The purpose of this class is to help riders practices their skills by completing drills that emphasize correct indoor cycle form, hand positions, and increasing levels of power. Session 1 is designed to improve the skills of new and experienced riders.
Class time: 1 hour 11 mins/ 45 mins minus songs in blue
- To view the post inspired by this workout- see Fuego Con Amor- How You Can Be Part of a Bollywood Love Story.
- To find out more about how to read and use this website start with Indoor Cycle Basics.
- The Fuego Playlist Available on: Apple Music
Workout Playlist
Pre-Class (12:28mins):
Dark boogie- Living my life (7:38)
Jill Scott- You Love Me (4:50) [100 BPM]
Class (53:39mins)
- Stereo Mutants- I wanna go (5:18) [125 BPM]
- Sonique-It feels so good (3:32) [134 BPM]
- Katy Perry- Chained to the rhythm (3:58) [190 BPM]
- Dimitri Vegas, Martin Garrix& Like Mike- Tremor (4:54) [128 BPM]
- Icona Pop- all night 3:07[124 BPM]
- Nine Inch Nails- Every day is exactly the same (4:55) [144 BPM]
- Alina Baraz & Galimatias- Fantasy (3:15) [114 BPM]
- The White Stripes- Seven Nation Army(3:52)[110 BPM]
- Shinedown- BRILLIANT(4:34) [BPM]
- Ariana grande – Side to side (3:23) [159 BPM]
- Alxy Alexander- Memoriesof you (3:29) [121 BPM]
- Natti Natasha- Pa’ Mala Yo 2:40[BPM]
- Rihanna- Right Now (feat. David Guetta) [Dyro Radio Edit] (3:06) [ BPM]
Cool down (9:52mins):
Galimatias & Alina Baraz- Pretty Thoughts (3:32) [59 BPM]
Nightmares on Wax- Les Nuits (6:20) [95 BPM]
John Mayer- Dreaming with a Broken Heart (4:08) [136 BPM]
Warm up:
Stereo Mutants- I wanna go (5:18) 125 BPM
Song Profile: warm up
- 1:30 ^small gear
- 2:00 ^ gear
- 3:00 ^gear
Class:
Level 1: Keep it steady
Sonique-It feels so good (3:32) 134 BPM
Song Profile: pick ups
- 1:00 ^ gear
- 1:45 pick up
- 1:10 end pick up
- 1:40 ^ gear
- 1:50 pick up
- 2:20 end pick up
- 2:50 pick up
- 3:20 end pick up
Katy Perry- Chained to the rhythm (3:58) 190 BPM
Song Profile: hill- push drill
- Start seated flat focus on push between 12-2 on the clock as the rider’s foot completes each revolution
- ^ 1/4 gear on Turn it up approx 12
- 3:00 standing until end in seated flat
Dimitri Vegas, Martin Garrix& Like Mike- Tremor (4:54)
Song Profile: 2nd/3rd position run
- :15 ^ gear
- :45 ^ gear
- 1:15 stand run on go
- 1;45 seated
- 2:00 stand run 2nd on go
- 2:15 end
- 2:30 ^ gear
- 3:20 stand run in third on go
- 4:20 end
- Seated flat
Level 2: The ups and downsIcona Pop- all night 3:07 [124 BPM]
Song Profile: endurance
- Start flat road
- :20 ^ gear to endurance
- Endurance pace
- :56 pick up
- 1:11 end pick up endurance pace
- 1:44-2:00 pick up
- Endurance pace
- 2:30 pick up
- 3:00 end pick up
Nine Inch Nails- Every day is exactly the same (4:55) [144 BPM]
Song Profile: 2 rolling hills
- Seated climb from song
- :30 ^large gear
- 1:00 ^ gear
- 1:10 ^ gear
- 2:00 ^ gear
- 2:27 ^ gear
- 2:57 _gear large
- 3:15 ^ gear
- 3:30 ^ gear
- 3:45 ^ gear
- 4:30 _gear
Alina Baraz & Galimatias- Fantasy (3:15) [114 BPM]
Song Profile: jumps 1/3
- ^ three gears before 1:20
- 1:20-1:40jumps 1-3 three sets
- 2:00^ gear
- 2:20-2:40jumps 1-3
- 3:00_gear seated flat
The White Stripes- Seven Nation Army (3:52) [110 BPM]
Song Profile: 3rd position run on a hill
- :20 ^ gear
- :30 ^ gear
- :45 ^ gear
- :50-1:12 run in third
- 1:30 ^ gear
- 2:02 – 2:38 run in third
- 3:24 – 3:45
Level 3: Ride long
Shinedown- BRILLIANT(4:34) [BPM]
Song Profile: Tempo Ride
- Start ^2 gears
- (increase intensity and gears as the song progresses)
- Cue riders to keep their level of intensity and gears matching the song
Side to side Ariana grande (3:23) [159 BPM]
Song Profile: pick ups- high cadence drill
- :14 ^ gear
- :30 ^ gear
- 1:00^ gear
- 1:15 – 1:45pick up
- 1:46_gear
- 2:00^ gear
- 2:15^ gear
- 2:36 – 3:02pick up
- Seated flat
Memories of you alyx Alexander (3:29) [121 BPM]
Song Profile: Jumps 2/3 or goofy leg drill
- ^ gear 3 times
- 1:22 -1:54jumps position 2-3
- ^ gear 2 times
- 2:36-end jumps on count of 10 positions 2-3
Level 4: Finish it
Natti Natasha- Pa’ Mala Yo (2:40) [BPM] Free Ride
Rihanna- Right Now (feat. David Guetta) [Dyro Radio Edit] (3:06) [ BPM]
Song Profile: Speed bursts 30 seconds 2x- to cool down
- Start flat road/rest
- :30 ^ gear + increase speed
- 1:00 flat road
- 1:30 ^ gear + increase speed
- 2:00 flat road
- 2:30 ^ gear + increase speed until end
