Session 1: Class 1- Transitions
Purpose:
This class is focused on transitioning between classes taught by a prior instructor to a new style and new music. This is the first of six weeks of skill building classes. Give form cues and focus on form in each position for each class in the next 6 weeks.
- To view the post inspired by this workout- see Transitions- How I became a Spin Instructor
- To find out more about how to read and use this website start with Indoor Cycle Basics.
- The Transitions Playlist Available on: Apple Music
Class length: 1 hr 11 mins / 45 mins minus songs in blue
Workout Playlist
Pre class:
- Jill Scott – He Loves Me (4:50) [100 BPM]
- Erykah Badu- Didn’t Cha Know (3:59) [68 BPM]
Warm up (8:28 mins):
- Chicane- Lost You Somewhere (8:28) [130 BPM]
Class (52:30 mins)
- Neon Heights- Walked Out this Morning (3:31)
- Hermitude- The Buzz (3:42) [141 BPM]
- Major Lazer- Light it Up (2:46) [108 BPM]
- FloRida- my house (3:12) [94 BPM]
- Sia- Cheap Thrills (3:44) [90 BPM]
- DJ AKS- Bad Blood Remix (5:15) [132 BPM]
- Marian Hill- One Time (3:38) [160 BPM]
- Big Gigantic- Little Things (3:04) [85 BPM]
- Rise against- a gentlemans coup (3:46) [102 BPM]
- Deorro- Bilar (2:18) [128 BPM]
- Katy Perry- Chained to the rhythm (3:58) [190 BPM]
- Alina Baraz- Electric (4:04) [111 BPM]
- Martin Garrix- Now that I’ve Found You (3:13) [128 BPM]
- DJ Snake/Justin Beiber – Let Me Love You (3:26) [100 BPM]
- Drake- One Dance (2:53) [104 BPM]
Cool Down (10:54 mins)
- Ituana- You Can’t Always Get What You Want (4:12) [130 BPM]
- Jack Johnson- Inaudible Melodies (3:04) [70 BPM]
- Dido- Thank You (3:38) [80 BPM]
Warm Up:
Chicane- Lost You Somewhere (8:28) [130 BPM]
Song Profile: Warm up to endurance pace with one pick up; form cues
- Start flat road
- 2:00 ^gear
- 3:30 ^gear endurance pace endurance gear
- 4:00 ^gear standing weight- pick to match song
- 6:00 2nd position
- 7:00 _ gear
- 7:30 _gear flat road 1st position
Class:
Level 1: positions with form
Neon Heights- Walked Out this Morning (3:31)
- Song profile: Standing flat / position 2 drill
- Start flat
- :30 ^gear until at standing weight
- 1:00 2nd position flat
- 1:45 1st position
- 2:25 ^gear
- 3:00 2nd position flat
- 3:20 return seated flat road
Hermitude- The Buzz (3:42) [141 BPM]
Song profile: hill
- Start: seated flat
- :25 ^gear
- :55 ^gear
- 1:30 ^gear
- 2:03 ^gear
- 2:30 ^gear
- 3:00 ^gear – stand if you need to
- 3:25 _ gear- two big turns off
- 3:30 seated flat
Major Lazer- Light it Up (2:46) [108 BPM]
- Song profile: 3rd position drill
- :10 ^gear
- :25^gear enough weight to stand
- ;45 stand 2nd position flat
- 1;00 ^ gear
- 1:25 ^ gear seated 1st position
- 2:00 ^ gear stand in third position
- 2:30 _gear & be seated first position
- End seated flat
Level 2: Hills, Speed, Hills
FloRida- my house (3:12) [94 BPM]
- Song profile: Running on a hill
- :30 ^gear
- :44 ^gear
- 1:05 ^gear
- 1:30 standing weight
- 1:43 stand run
- 2:12 end run
- 2:30 up gear seated hill
- 2:45 standing run until 3:00
- 3:00 down gear to seated hill end On a Hill
Sia- Cheap Thrills (3:44) [90 BPM]
- Song profile: Start seated hill; pick ups to spin up drill
- :25 seated hill _gear
- :33 _gear
- 1:27 pick up until hips shake
- 1:58 pull back seed gear
- 2:15 gear up
- 2:30 gear up
- 2:40 pick up until hips shake
- 3:10 end pick up
- 3:15 _gear
- 3:30 seated flat
DJ AKS- Bad Blood Remix (5:15) [132 BPM]
- Song Profile: speed bursts focusing on smooth pedal stroke
- Start seated flat road
- :20 ^ gear
- :30 ^ gear
- :45 ^ gear
- :58 pick up 30 seconds
- 1:28 pull back speed
- 1:45 ^ gear
- 2:00 ^ gear
- 2:40 pick up 30 seconds
- 3:10 pull back speed
- 3:30 ^ gear
- 4:10 pick up 20 seconds
- 4:30 pull back speed
- 4:40 _ gear – one big turn off
- 4:50 _gear – return to flat road
Marian Hill- One Time (3:38) [160 BPM]
- Song profile: hill/seated hill
- :30 ^gear
- Every 15 seconds until 1:15
- 1:15 base of a hill
- 1:30 ^gear up
- 1:45 ^gear up
- 2:00 ^gear up
- 2:30 ^big gear moderate hill
- 3:00 ^last gear -stand if needed in 3rd position
- 3:20 sit down take down one gear end seated hill
Big Gigantic- Little Things (3:04) [85 BPM]
- Song Profile: downhill seated to flat
- Start: _small gear
- :30 _ small gear
- :45 _small gear
- 1:20 _small gear
- 1:45 _small gear
- 2:15 flat road
Level 3: Practice 2nd position
Rise against- a gentlemans coup (3:46) [102 BPM]
- Song profile: 2nd position form drill
- :25 ^gear
- 1:00 ^gear
- 1:05 run in 2nd position
- 1:17 end run seated flat
- 1:40 pick up
- 2:30 end pick up
- 2:55 run in 2nd position
- 3:35 end run in seated flat
Level 4: Practice form with speed, hills, and endurance
Deorro- Bilar (2:18) 128 [BPM]
- Song Profile: pick ups
- Start seated flat
- :15-:28- ^ gear small turns until have something to push against for pick ups
- :30 first pick up
- :45 pull back speed keep weight
- 1:22 second pick up
- 2:00 pull back
- 2:18 seated flat road
Katy Perry- Chained to the rhythm (3:58) [190 BPM]
- Song Profile: Hill. Every time Katy says turn it up add a gear- 12 times total.
- Start seated flat
- ^1/4 gear on Turn it up approx 12
- 3:00 standing in third for last set
- 3:40 _gear
- end in seated flat
Alina Baraz- Electric (4:05) [111 BPM]
- Song Profile: Endurance
- :30 ^gear
- 1:00 ^gear
- 1:20 Endurance pace
- 2:00 ^gear
- 2:30 ^gear
- 3:30 _gear
- End flat road
Level 5: Practice 3rd position
Martin Garrix- Now that I’ve Found You (3:13) [128 BPM]
- Song Profile: 3rd position jog
- :33 ^gear
- :45 ^gear
- 1:03 standing jog in 3rd position
- 1:33 end jog- seated flat
- 2:30 jog in 3rd
- 3:00 end jog
- End seated 2 gears up
Level 6: Rest
DJ Snake (Justin Beiber)- Let me Love you (3:26) [100 BPM]
- Song Profile: Free ride-
Drake- One Dance (2:53) [104 BPM]
- Song profile: Pick ups/ goofy leg drill
Cool down/stretching:
- Ituana- You Can’t Always Get What You Want (4:12) [130 BPM]
- Jack Johnson- Inaudible Melodies (3:04) [70 BPM]
- Dido- Thank You (3:38) [80 BPM]
- Song Profile: Recovery/ cool down song
