The Beat Drop: Shuffle Spin Vol. 1

Have you ever put your iPod/iPhone on shuffle and just gone with the flow? I usually don’t, unless I’m just in the car… Continue reading “The Beat Drop: Shuffle Spin Vol. 1”


The Beat Drop: ‘Merica Ride

Get ready for a fun and patriotic themed ride!! 🇺🇸🚴🏼‍♀️🚴🏼🇺🇸
🇺🇸PARTY IN THE USA – warm up, 20 on/ 20off surges of RPM
FIREWORK – out to 3 over chorus, heavy. Back to saddle for verses. Add level. Repeat. Keep with beat
LEAN ON – saddle pushes 20 on / 20 off. TABATA. Add level after each round.
AMERICAN O2 – mod saddle climb, add level every min. 75 RPM
FOURTH OF JULY – option: push up tap back OR hover over chorus.  If it doesn’t feel right to you, don’t do it. Then to 3 w/beat for verses.
AMERICAN BOY – @ HP2 standing jog w/ beat for chorus. Saddle for verses. Add level. Repeat.
STARSTRUKK – option: push ups for whistles! Sprint for fast parts (saddle or 3) then to 2 with beat. Repeat.
A MILLI – 8 ct jumps for the whole song. Add level every min. Focus on SMOOTH transitions.
PURSUIT OF HAPPINESS – saddle climb. Mod w/beat. Add level every minute til out to 3 for last minute.
STAY FLY – roller coasters. Saddle for chorus. @ 3 for verses. HEAVY climb.
EMPIRE STATE OF MIND – reverse ‘hill’. heavy climb. Remove level each min & add 5 RPM. Periodic surges over chorus if it moves you!
MY SONGS KNOW… – mod climb w/beat @ 2 for verses. To 3 over chorus ”my songs know…’. Add level. Repeat.
CRUISE – Saddle climb to 3. Add level & speed it up for Nelly’s verse. Then stay at 3 for mod climb til the end.
AMERICAN GIRL – start at moderate Saddle climb, add level every min to standing if needed.
I MADE IT – sprints 30 on 15 off until end.
STARS & STRIPES FOREVER – cool down. 🇺🇸

Please note that while I make every effort to capture and present these indoor cycling class / Spinning class profiles accurately, the class profiles and class descriptions posted on this blog do not constitute complete instruction for teaching the indoor cycling class / Spinning class.

No statement is made to the suitability or otherwise of the indoor cycling profiles presented on this blog. Care must always be taken when riding an indoor cycle. Please, consult your physician before starting an exercise program.

The indoor cycling class / Spinning class profiles presented are not meant to be exercise and/or personal recommendations, but only examples of workouts that the author completed in the past. The owner and authors of these cycling class profiles will not be responsible or liable for any injury, illness or death resulting from the use of the information contained in this article.

The Beat Drop: Russian Step Drill & a playlist

I LOVE a timer drill. There’s just something about being able to hit ‘start’ and not worry about keeping up with the intervals, BUT still spitting all the motivation to my riders as I can.  (This drill I’m about to share is also super awesome and rather clutch, if you ask me, if you need a quick 30 minute, grueling workout  — just do a warmup +2 rounds of the drill). Continue reading “The Beat Drop: Russian Step Drill & a playlist”

The Beat Drop: June 2017 #2 SPIN

This playlist feels so summery to me, so if you’re somewhere experiencing summer right now, (or even if you aren’t!) enjoy! Heavy dance vibes towards the end, so have all the fun! Continue reading “The Beat Drop: June 2017 #2 SPIN”