Spin Playlist 3/23/17 Tabata Time! Let’s GoΒ 


Warm-up 2:00 min

Tabata One (20 sec on 10 sec off) Seated sprint 

  1. 5/6 intensity level @ 110-100 RPM 
  2. Repeat tabata 1 
  3. Add a gear @ 100-95 RPM 
  4. Repeat tabata 3 
  5. Add a gear @ 95-90 RPM
  6. Repeat tabata 5 
  7. Add a gear @ 90- 85 RPM 
  8. Repeat tabata 7 

Recovery flat at 5/6 for 2:00 min

Tabata Two (45 sec on/ 15 sec off) standing climb in hand position 3 

  1. 5/6 intensity level @ 80-75 RPM
  2. Add a gear @ 75 RPM 
  3. Add a gear @ 70 RPM
  4. Add a gear @ 65 RPM 
  5. Decrease a gear @ 70 RPM 
  6. Decrease a gear @ 75 RPM 

Recovery Flat at 5/6 for 2:00 min

Tabata 3 (30 sec on to 15 sec off) standing sprint

  1. 5/6 intensity standing sprint @ 90-80 RPM 
  2. Repeat tabata 1 
  3. Add a gear standing sprint @ 85-75 RPM
  4. Repeat tabata 3
  5. Add a gear standing sprint @ 75-70 RPM
  6. Repeat tabata 5 
  7. Add a gear standing sprint @ 70-65 RPM
  8. Repeat tabata 7 

Recovery Flat for 2:00 min

Tabata 4 (45 sec on to 15 sec off) seated to standing climb 

  1. 6/7 intensity level @ 80 RPM 
  2. Add a gear @ 75 RPM 
  3. Add a gear @ 70 RPM
  4. Add a gear, stand up into hand position 3  @ 70 RPM 
  5. Add  a gear @ 65 RPM 
  6. Add a gear @ 60 RPM 

Recovery Flat at 2:00 min

Repeat tabata stages 1-4 again! 

Cool Down: 2:00 min 

Here the mix that I used for this ride! 

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Spin Playlist 3/21/17


Sorry guys for posting this late πŸ˜‘! It’s been a really busy week. This was a great one! Also I am trying to reach 200 followers on Spotify by this Friday! I’m only 5 followers shy of this goal! So follow me already! My user name is Melissa Burns Luehrs. 

Warm-Up: Tears, Clean Bandit

  1. Pray to God, Calvin Harris (standings climb with 4 counts from hand position 2/3
  2. Me & U, Cassie (Heavy Climb) 
  3. Youth Dem (Turn Up), Steve Aoki (sprints) 
  4. Taped Up Heart, KREAM (standing climb)
  5. Got Me Good, Ciara (4 count jumps in and out of the saddle) 
  6. Around U, Ellie Goulding (standing sprints on the chorus 
  7. Get Back, Ludacris (heavy seated climbs with surges) 
  8. Work It Out, Lil Jon (standing climb) 
  9. Put the Gun Down, ZZ Ward (heavy climb) 
  10. Breakn’ Sweat, Skrillex (sprint) 
  11. Hey Baby, Dimitri Vegas & Like Mike (standing climb) 
  12. Boomerang, DJ Felli Fel (4 count jump in and out of the saddle) 

Cool-Down: California Dreamin’, Sia 

Spin Mix 3/16/17


So today I changed it up a bit from my normal spin routine. I usually done s mix terrain with a little bit of everything in each playlist I make. Rather than doing that I did an endurance pyramid ride today! It was awesome and my classe loved it! I did it a 59:00 min DJ mix that I got of Steady Mixes which is one the best group x music websites! Best of all is all the mixes are free to download and it’s all main stream music by original artist. 

Spin Pyramid 

Warm-Up: 2:00 min

  1. Baseline Gear (5/6 level) 70 RPM for 2 min for standing climb, 110-100 RPM seated sprint for 2 min
  2. Add 2 turns or gears 70 RPM for 2 min for standing climb, 100-90 RPM seated sprint for 2 min
  3. Add 2 turns or gears 70-65 RPM for 2 min for standing climb, 90-80 RPM seated sprint 2 min
  4. Add 2 turns or gears 65 RPM for 2 min for standing climb, 80-70 RPM seated for 2 min
  5. Add 2 turns or gears 65-60 RPM for 2 min for standing climb, 70-60 RPM seated for 2 min
  6. Seated flat at 5/6 intensity for recover for 2 min
  7. Start at intensity of 9/8 70-60 RPM seated for 2 min, 65-60 RPM for 2 min standing climb
  8. Take off 2 turns/gears 80-70 RPM seated for 2 min, 65 RPM for 2 min standing climb 
  9. Take off 2 turns/gears 90-80 RPM seated sprint for 2 min, 65-70 RPM for 2 min standing climb
  10. Take off 2 turns/gears 100-90 RPM seated sprint for 2 min, 70 RPM for 2 min standing climb
  11. Take off 2 turns/gears 110-100 RPM seated sprint for 2 min, 70 RPM for 2 min standing climb. 

Cool-down: 4-5 min 

Below is the link to the mix on SoundCloud:

Here is the list of songs in order that are on this continuous DJ Mix:

1. Sia – Unstoppable (Amice Remix)

2. Jess Glynne – Don’t Be So Hard On Yourself (Craig C Remix)

3. DNCE – Cake By The Ocean (Jump Smokers Remix)

4. Beyonce – Formation (Handbag House Remix)

5. Selena Gomez – Hands To Myself (DJ Volume Remix)

6. Flo Rida – Dirty Mind (eSQUIRE Remix)

7. G-Eazy feat. Bebe Rexha – Me Myself x I (PeteDown Remix)

8. Rihanna feat. Drake – Work (Liam Keegan Remix)

9. Chris Brown & Tyga – Zero (Craig Welsh Remix)

10. Ellie Goulding – Something In The Way You Move (PeteDown Remix)

11. Duke Dumont – Ocean Drive (No Hopes & DJ Max Freeze Remix)

12. Disclosure feat. Lorde – Magnets (Brian Spiro Remix)

13. Shawn Mendes – Stitches (Delirious & Alex K Remix)

14. Jess Glynne – Ain’t Got Far To Go (Tough Love Remix)

15. Sia – Cheap Thrills (El Bee Bootleg)

16. Teenage Mutants feat. Laura Welsh – Falling For You (Le Youth Remix)

17. Avicii – Broken Arrows (Mike Mago Remix)

Spin Playlist 3/14/17


I did this playlist yesterday and it was awesome! For the last couple months I have been in playlist making slump. So I had to think of a way to dig myself out of it. I have a 45 min commute to and from work very day. YIKES! So I have all these songs that like on Spotify, it’s has to be like over 5000 songs. So what I decided to do was listen to all my liked songs on shuffle! Man was that a great idea because I rediscovered a ton of great music! So here is the first round of my rediscovered songs playlist! Ooo don’t forget if you don’t already follow me on Spotify please follow me! My user name is Melissa Burns Luehrs! Enjoy! 

Warm-Up: Pump It, Black Eyed Peas

  1. What U Workin’ With?, Gwen Stefani (standing climb in hand position 2/3) 
  2. Seven Nation Army, The White Stripes (heavy climb) 
  3. Show Me, Tiesto (sprint) 
  4. Who’s That Chick? (Standing climb in hand position 2/3)
  5. Me Too, Meghan Trainor (heavy 4 count jumps on the chorus)
  6. Wild Things, Alesia Cara (heavy seated climb with surges) 
  7. Best Song Ever-Kat Krazy Remix, One Direction (standing climb in hand position 3/extended 3) 
  8. Got The Love, Don Diablo (standing sprints)
  9. Crank It Up, David Guerra (4 count jumps) 
  10. Running Out-KREAM Remix, Marina (standing climb with runs up a hill) 
  11. Love On The Brian-Gilgamesh Remix, Rihanna  (seated climb with surges) 
  12. Clap Your Hands, David Guerra (sprints) 
  13. Are You Down, Arjana (standing climb with runs up a hill) 

Cool-down: Wish You Were Here, Incubus 

Spin Mix 3/7/17


Hello everyone! Hope you all having a great week. This is an awesome playlist it is really fast and challenging. I didn’t teach any classes last week because I was away for training so it was nice get back on the spin bike.  Also please make sure if you like my playlist you follow me on Spotify! You can find me under Melissa Burns Luehrs! 

Warm-Up: Get Busy, Sean Paul

  1. Where Are U Now, Jack U (Jumps 2/3) 
  2. Chained to the Rhythm, Katy Perry (Heavy Climb) 
  3. Burnin, Calvin Harris (Sprint)
  4. Wild Mustangs, Yellow Claw (4 count jumps in and out of the saddle) 
  5. Am I Wrong, Nico & Vinz (Heavy Climb) 
  6. Beauty and A Beat, Justin Bieber  (Standing Climb) 
  7.  Shape of You, Major Lazer Remix (Runs out of the Saddle) 
  8. Runaway Baby, Bruno Mars (Standing Sprints)
  9. Booty Remix, Jennifer Lopez (heavy climb) 
  10. Let Me Clear My Throat, Total Tabata (Tabata sprint) 
  11. Tonight (I’m Loving You), Enrique Iglesias (4 count jumps in and out of the saddle) 

Cool-down: I Wish, Carl Thomas