Beautiful Black woman peacefully laying in a bed of flowers

Class profile: Recovery workout to focus on form to target hips and hamstrings.  Even though these movements limit our power, they help by isolating form which we can use when we need more power and prevent injury.

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

Pre-class (8:40 mins):
Telepopmusik- Breathe (4:56) [BPM]
Beck- Colors (3:44) [120 BPM]

Warm up (4:01 mins): 

Class (45:54): 

  1. Illenium- Beautiful Creatures (4:01) [118 BPM]
  2. Eric Prydz- Generate (2:45) [128 BPM]
  3. Flume- Hyperreal (4:14) [111 BPM]
  4. Halestorm- I miss the misery (3:04) [164 BPM]
  5. Galantis Runaway (3:47) [126 BPM]
  6. RedOne, Daddy Yanky, French- Boom Boom(3:49) [111 BPM]
  7. Dashiki- Forget You (3:15) [? BPM]
  8. Black Keys- Tighten Up (3:30) [109 RPM]
  9. Beyonce & Shakira- Beautiful Liar  (3:20) [92 BPM]
  10. French Montana- Unforgettable (3:54) [98 BPM]
  11. Zara Larson & MNEK- Never Forget You (3:33) [146 BPM]
  12. Pitbull- Fun (3:22) [114 BPM]
  13. Louis the Child- Right to It  (2:55) [79 BPM]
  14. Clean Bandit/ Sean Paul- Rockabye (4:11) [102 BPM]
  15. Jax Jones Demi Lovato- Instruction (3:09) [121 BPM]

Cool down (6:28):
Sofi Tukker- Best Friend (3:04) [102 BPM]
Lea Rue- I can’t say no! (3:24) [128 BPM]
J. Cole- Can’t Get Enough (3:46) [132 BPM]


Warm up: Illenium- Beautiful Creatures (4:01) [118 BPM]

  • Flat road to muddy flat
  • 1:30 ^gear
  • 2:30 ^gear
  • 3:09 ^gear to muddy flat 

Class: Level 1:Eric Prydz- Generate (2:45) [128 BPM]

  • Song profile: Endurance
  • ^endurance  gear from muddy flat
  • :45 endurance pace
  • 1:45 ^gear
  • 2:30 flat road 

Flume- Hyperreal (4:14) [111 BPM]

  • Song profile: Standing climb third position
  • :15 ^ gear
  • :30 ^ gear
  • :45 ^ gear
  • 1:00 standing weight- 3rd position 
  • 1:15 standing charge heavy weight 60-70 rpms
  • 2:15 _ gear- stop charge 1st position 
  • 3:00 3rd
  • 3:10 standing charge 3rd
  • 4:00 seated flat break

Halestorm- I miss the misery (3:04) [164 BPM]

  • Song profile: Third position form
  • :45 standing weight 
  • 1:00 tricep push-up
  • 1:30 regular push up
  • 2:00 end
  • 2:25 push ups with abs engaged to end of song 

Level 2:Galantis Runaway- (3:47) [126 BPM]

  • Song profile: speed +10% active rest 
  • Start flat road
  • 1:00 ^big gear
  • 1:10 pick up speed 10%
  • 3:00 flat road/ break

RedOne, Daddy Yanky, French- Boom Boom (3:49) [111 BPM]

  • Song profile: Seated climb
  • :30 ^ gear
  • 1:00 ^ gear
  • 1:30 ^ shift back abs tight legs do all the work from the glutes down 
  • 2:00 ^ gear
  • 2:30 _ gear
  • 3:00 ^ form check 
  • 3:30 rest

Dashiki- Forget You (3:15) [? BPM]

  • Song profile: 2nd position form cues
  • Start flat road
  • :45 standing weight
  • 1:00 2nd position 
  • 1:30 engage abs glutes just over the seat – add no bounce
  • 2:30 end 1st position flat road break

Level 3:

Black Keys- Tighten Up (3:30) [109 RPM]

  • Song profile: Speed + 10% active recovery 
  • :30 ^ gear add speed till end of song 

Beyonce & Shakira- Beautiful Liar (3:20) [92 RPM]

  • Song profile: Optional tap back with abs engaged
  • Form: arms extended in third then elbows in (chataranga arms) back into saddle
  • Start third position
  • :45-1:45 tap back count of three back one up
  • 2:45-3:15 rap back and up on count of three

French Montana- Unforgettable (3:54) [98 RPM]

  • Song profile: Heavy hill + no bounce seated climb
  • Form: in the saddle muddy flat, abs engaged no side to side movement
  • Start flat road
  • 1:00 ^ gear
  • 1:30 muddy flat to moderate hill rpms 70s
  • Start optional no-bounce seated climb: push from glutes keep abs engaged minimize side to side movement. No movement above the belt just a sight sway if needed.
  • 3:30 flat road  

Level 4:

Zara Larson & MNEK- Never Forget You (3:33) [146 RPM]

  • Song profile: endurance
  • Rpms 90-100 ride endurance pace/gear for entire song

Pitbull- Fun-  (3:22) [114 RPM]

  • Song profile: Glutes isolated run in 2nd
  • :15^ gear
  • :30^ gear
  • :45 standing weight 2nd
  • 1:15-1:30 right hand knob smash
  • 1:30 regular 2nd position 
  • 2:15-2:30 left hand knob smash
  • 2:30 regular 2nd 
  • 2:45-3:00  add resistance to knob both hands on bars

Louis the Child- Right to It (2:55) [79 RPM]

  • Song profile: 3rd position optional push ups
  • :45 standing weight
  • 1:00 3rd position
  • 1:15-2:15 tricep push ups 

Level 5:

Clean Bandit/ Sean Paul- Rockabye –  (4:11) [102 RPM]

  • Song profile: Endurance to pick ups
  • Start endurance gear endurance speed 
  • 1:15 pick up
  • 1:45 end pick up
  • 2:30 pick up
  • 3:30 end pick up/ flat road rest

Jax Jones Demi Lovato- Instruction (3:09) [121 BPM]

  • Song profile: Combo
  • :30 Seated climb 
  • Second position with abs engaged 
  • Third position standing climb
  • Regular push ups
  • Tap backs
  • Tricep push ups
  • Second position with abs engaged 
  • Seated climb (end)

Cool down ( mins):
Sofi Tukker- Best Friend (3:04) [102 BPM]
Lea Rue- I can’t say no! (3:24) [128 RPM]
J. Cole- Can’t Get Enough (3:46) [132 BPM]

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