45 Minute Cycle Playlist + Breakdown

Hello weekend!

I’m having a really good morning (despite the rain…).

• I woke up to no alarm + extra sleep
• Got my budget spreadsheet all balanced up (keepin it crazy around here)
• Subbed a cycle class… numero 3 for this week!
• Was told I got a lot of compliments on my class + music… that warmed my heart now I have a goofy grin on my face
• Made a banana-egg sandwich when I got home (cycle=crazy hungry Heather) and found a new super quick way to throw them together… tutorial coming up soon!

This weekend is gunna be jam packed with excitement.  On the agenda…

• paintball this afternoon (first time every…I’m scared!!)
• the $3 movie theater –> Horrible Bosses
• race for the cure with my mama
• meal plan + grocery shop but NOT before I plan out my strategy for reducing groceries from $100-$75/week
• likely some other activity on Sunday… my cousin Dylan from Australia is here for the weekend so we’ve got a lot planned
• take care of my 3 loads of laundry I refuse to put away… it’s getting ridiculous
• bake some muffins + bread
• see my husband

This has been a very cycle heavy week… I subbed on Thursday, Friday then this morning.  I love every minutes of it!  Cycle is SO much fun to teach.  I like to torture people, he he.

I thought it would be fun to share one of my playlists I used for a 45 minute class I taught.  Sweat was a dripping from not only me.  I like being able to see how other cycle instructors put together their playlists + what music they use, so today I’m returning the favor and sharing one of mine!

45 Minutes Cycle Playlist

You don’t have to be teaching cycle to use this.  You could do this workout by yourself on a bike… or ever on a treadmill or other cardio machine.  Have fun with it!

Walking on a Dream (Emprise of the Sun) – warm up
Easy pedaling with very light resistance.   Add a tad bit resistance every minute.  Go over form + what to expect during the class.

Tubthumping (Chumbawamba) – warm up + stretch
Keep pedaling and add some shoulder rolls + light upper body stretches.  Start to increase pedal speed with light resistance.

I Gotta Feeling (Black Eyed Peas) – fast flat
Time to start picking it up.  Add a little more resistance and every 20 seconds alternating between pedaling faster, then a bit slower (not sprints yet).

Raise your Glass (Pink) – sprints
3 sprints during the choruses ~ at 40 seconds (20 seconds of sprinting), at 1:30 (30 seconds on sprinting) and at 2:30 (longer 50 seconds of sprinting).

Till the World Ends (Britney Spears) – jumps
Recover from the sprints.  Get on the 8 count beat and ‘jump’.  Add a tad bit of resistance and go up out of the saddle for 8 counts, then down 8 counts.  Keep doing this throughout the song as long as you’d like.  You can stay in the seated position a few times with the resistance left the same, and also change to 4 counts up, 4 counts down.  Make sure everyone keeps their hands light on the bars and really uses their legs to go up and down.

Be My Lover (La Bouche) – long hill
Long song=long hill.  Every 2 minutes up the resistance on the hill.  Focus will be necessary for this one.

Jump (Girls Aloud) – sprinting hills
3 sprinting hills (standing) during the chorus ~ at 1 minute (25 seconds of sprinting), at 2 minutes (25 seconds of sprinting) and at 3 minutes (40 seconds of sprinting to the end).

Pump up the Jam (Technotronic) – climb with steep hills
Start with a easy-moderate resistance on this hill.  Every 30-45 seconds crank the resistance up for 10 seconds.  Those 10 seconds will be like pedaling through mud (stay seated), then take it back down to the easy-moderate hill.  Repeat through the entire song.

I Like It (Enrique Iglesias feat. Pitbull) – quick hills
Start at a moderate resistance for 30 seconds.  Add resistance to mod-hard for 30 seconds.  Add resistance to hard for 30 seconds standing.  Recover for 30 seconds and repeat the climb.

Ocean Avenue (Yellowcard) – sprints
3 sprints during the chorus ~ at 50 seconds (15 seconds of sprinting), at 1:30 (25 seconds on sprinting) and at 2:35 (20 seconds of sprinting).

The Scientist ~Coldplay Chill Out Cover (Wen) – cool down + upper body stretch
Take the resistance off and slow down the legs.  Keep them pedaling while you go through shoulder rolls + upper body stretches.

Brighter than Sunshine (Aqualung) – stretch
Stretch your calves on the bike (standing leaning forward slightly), then take it off the bike and finish stretching your legs.

Round of applause You.Are.DONE!

Do you have a favorite playlist?  What are your favorite songs to workout to?  I love finding new tunes!

Has anybody ever gone paintballing?  What should I expect today?  Like I said… I’m scurred!  Lastly, have you tried this workout?  It’s a doozy!

Happy Saturday all.

Heather