Session 3: Class 3: Beginning, Middle, & End

Class profile: This indoor cycle workout helps riders continue working with power thresholds to build muscle memory and determine what the body feels like working at different RPE thresholds. 

High power mode- High Cadence x large amount of resistance at 70-100 RPMs.
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Low power mode- High cadence x moderate amount of resistance (muddy flat to small hill). Power intervals at different levels of exertion with eyes open/closed to build muscle memory of exertion during low and high levels of power throughout class.

Class length: 1 hour 13 mins

• To view the post inspired by this workout- see Beginning, middle and End- Bethany Boggs explores Whole30.
• To find out more about how to read and use this website start with Indoor Cycle Basics.
• The Sail Away Playlist is Available on: Apple Music

Pre-Class (9:27 mins):

1. Diplo- Get it Right (2:53) [160 BPM]
2. NVDES- DYT (2:55) [ BPM]
3. Felix Cartal- Get What You Give (3:39) [121 BPM]

Class (52:05):

1. Dua Lipa- New Rules (KREAM Remix) (4:41) [117 BPM]
2. One Bit & Noah Cyrus- My Way (2:52) [124 BPM]
3. Imagine Dragons- Whatever It Takes (3:21) [135 BPM]
4. The Chainsmokers- Don’t Let Me Down (4:39) [160 BPM]
5. Groove Armada- Madder (5:22) [118 BPM]
6. Wisin, Daddy Yankee – Todo Comienza en la Disco (4:28) [92 BPM]
7. GTA- Red Lips (3:52) [150 BPM]
8. Dj Snake- Middle (3:31) [105 BPM]
9. Skyzoo- Here for the Crown (1:46) [? BPM]
10. Nero- Promises (4:28) [144 BPM]
11. Power Music Workout- Turn Down for What (4:06) [133 BPM]
12. Charli XCX- Boom Clap Remix (3:19) [103 BPM]
13. The Chainsmokers- Don’t Let Me Down (4:39) [160 BPM]
14. Craig David- I Know You (3:35) [141 BPM]
15. Hardwell & KSHMR – Power (2:29) [132 BPM]

Cool down (10:06 mins):

1. Lukas Graham- Better Than Yourself (4:26) [99 BPM]
2. Emancipator- Anthem (5:40) [170 BPM]

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Level 1: Warm upDua Lipa- New Rules (KREAM Remix) (4:41) [117 BPM]

• 1:30 ^ gear
• 2:28 ^ gear
• 3:20^ gear to muddy flat
• end – flat road

Level 2: High Power/Low Power
One Bit & Noah Cyrus- My Way (2:52) [124 BPM]

•        Song profile: low power
•        :15 ^2 small gears to just below standing weight
•         :45 lowest standing weight
•         1:00 2nd position
•         1:45 3rd position
•         2:30 flat road

Imagine Dragons- Whatever It Takes (3:21) [135 BPM]

•        Song profile: high power
•        :30 ^medium gear
•        :45 ^medium gear
•        1:00 ^small gear
•         1:30 2nd position 
•         2:00 3rd position 
•         3:00 _gear 1st position until end of song 

Level 3: Rest/Power intervals (14:29 mins)
The Chainsmokers- Don’t Let Me Down (4:39) [160 BPM]

•      Song profile: flat road/endurance & start Power Intervals
•      Start Flat road
•      3:30 Start power intervals

Groove Armada- Madder (5:22) [118 BPM]Wisin, Daddy Yankee – Todo Comienza en la Disco (4:28) [92 BPM]

• Start at flat for rest or endurance go to muddy flat/80+ RPM to start power intervals
• Round 1: 1st position
• Round 2: 2nd or 3rd position
• 60 seconds on/60 seconds rest x 2 rounds = 4 mins 70% RPE
• ^ gear second round
• 45 seconds on/60 seconds rest x 2 = 3:30 mins 80% RPE
• ^gear second round
• 30 seconds on/45 seconds rest x 2 = 2:30 mins 90% RPE
• ^gear second round 4- 3rd position
• Pull off gears during rest 

Level 5: High Power/Low PowerGTA- Red Lips (3:52) [150 BPM]

•           Song profile: low power
•        :30 ^2 small gears to just below standing weight
•         :45 lowest Standing weight
•         1:00 3rd position
•         3:00 1st position
•         2:30 flat road

Dj Snake- Middle (3:31) [105 BPM]

•         Song profile: high power
•         :15 ^2 medium/large gears
•         1:00 add speed
•         2:00 2nd position
•         2:36 ^gear 3rd position run
•         3:00 flat road 1st position 

Level 6: Endurance/Rest (1:46 mins)Skyzoo- Here for the Crown (1:46) [? BPM]

• Song profile: endurance gear, endurance speed
• 1:30 ^gear to end song in muddy flat

Level 7: Power intervals on the minute (11:53 mins)

1. Nero- Promises (4:28) [144 BPM]
2. Power Music Workout- Turn Down for What (4:06) [133 BPM]
3. Charli XCX- Boom Clap Remix (3:19) [103 BPM]

• Start in muddy flat add weight to push against at 90% max effort
• (prep time start on minute on clock)
• Minute 1- 
• 10 sec- 90%  50 sec- 70%
• Minute 2- 
• 15 sec- 90%  45 sec- 70%
• Minute 3-  
• 20 sec- 90%  40 sec- 70%
• Minute 4-  
• 25 sec-90%  35 sec- 70%
• Minute 5-  
• 30 sec- 90%  30 sec- 70%
• Minute 6-  
• 35 sec- 90%   25 sec- 70%
• Minute 7-  
• 40 sec- 90%  20 sec- 70%
• Minute 8-  
• 45 sec- 90%  15 sec- 70%
• Minute 9- 
• 50 sec- 90%  10 sec- 70%
• Minute 10-  
• 55 sec- 90%  5 sec- 70%
• (Remainder Rest)

Level 8: Low Power /Max Power (2:29 mins)Craig David- I Know You (3:35) [141 BPM]

•      Song Profile: Low Power
•      Start flat road 1st position
•      1:00 ^gear
•      1:30 ^gear
•      2:30 ^gear 3rd position 

Hardwell & KSHMR – Power (2:29) [132 BPM]

•      Song profile: Max power    
•      :15^ large gear
•      :29 80-90% max effort
•      1:00 3rd position 
•       2:00 _big gear 1st position 

Cool Down (10:06 mins)

1. Lukas Graham- Better Than Yourself (4:26) [99 BPM]
2. Emancipator- Anthem (5:40) [170 BPM]