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)

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