Spin Playlist 4/13/17


Hope you all enjoy this profile! I have to say that it is pretty on point. It has some Russian steps, tabata and just a plan old interval. I used a continuous mix from steady130 which was awesome! Hope you in enjoy! 

Warm-Up: 2:00 min

Stage One (Sprint to Standing Climb) (12 min)

• 15 sec on @ 5/6 100-110 RPM

• 45 sec off @ 5/6 65-70 RPM (hand position 3)

• 30 sec on @ 6/7 90-100 RPM

• 30 sec off @ 6/7 65-70 RPM (hand position 3)

• 45 sec on @ 7/8 80-90 RPM

• 15 sec off @ 7/8 65-70 RPM (hand position 3)

• 30 sec on @ 8/9 80-70 RPM

• 30 sec off @8/9 65-70 RPM (hand position 3)

• 15 sec on @7/8 80-90 RPM

• 45 sec off @ 7/8 65-70 RPM (hand position 3)

• 30 sec on @ 6/7 90-100 RPM

• 30 sec off @ 6/7 65-70 RPM (hand position 3)

• 45 sec on @ 6/7 90-100 RPM

• 15 sec off @ 6/7 65-70 RPM (hand position 3)

• 60 sec on @ 5/6 100-110 RPM

• 60 sec off @ 5/6 65-70 RPM (hand position 3)

Seated Flat for 2 min

Stage 2 Tabata Standing Sprints up a Hill

1:00 min gear find

• Tabata 1 20 sec in hand 3 @ 5/6 intensity level

• Rest 10 sec

• Tabata 2 20 sec in hand 3 @ 5/6 intensity level

• Rest 10 sec

• Tabata 3 20 sec in hand 3 @ add gear

• Rest 10 sec

 

• Tabata 4 20 sec in hand 3 @ tabata 3 gear

• Rest 10 sec

• Tabata 5 20 sec in hand 3 @ add gear

• Rest 10 sec

• Tabata 6 20 sec in hand 3

• Rest 10 sec

• Tabata 7 20 sec in hand 3 @ add gear

• Rest 10 sec

• Tabata 8 20 sec in hand 3

2:00 min seated climb

Stage 3 (Standing Climb to 4 Count Jumps) (12 min)

• 15 sec on @ 5/6 100-110 RPM (4 count jumps in/out of the saddle)

• 45 sec off @ 5/6 65-70 RPM (hand position 3)

• 30 sec on @ 6/7 90-100 RPM (4 count reserve jumps)

• 30 sec off @ 6/7 65-70 RPM (seated flat)

• 45 sec on @ 7/8 80-90 RPM (4 count jumps in/out of the saddle)

• 15 sec off @ 7/8 65-70 RPM (hand position 3)

• 30 sec on @ 8/9 80-70 RPM (4 count reserve jumps)

• 30 sec off @8/9 65-70 RPM (seated flat)

• 15 sec on @7/8 80-90 RPM (4 count jumps in/out of the saddle)

• 45 sec off @ 7/8 65-70 RPM (hand position 3)

• 30 sec on @ 6/7 90-100 RPM (4 count reserve jumps)

• 30 sec off @ 6/7 65-70 RPM (seated flat)

• 45 sec on @ 6/7 90-100 RPM (4 count jump in/out of the saddle)

• 15 sec off @ 6/7 65-70 RPM (hand position 3)

• 60 sec on @ 5/6 100-110 RPM (4 count reverse jumps)

• 60 sec off @ 5/6 65-70 RPM (seated flat)

Seated Flat 45 sec

Standing climb 1:15 sec

Stage 4 Tabata Seated Sprints

30 sec standing climb

30 sec seated flat

• Tabata 1 20 sec @ 5/6 intensity level

• Rest 10 sec

• Tabata 2 20 sec @ 5/6 intensity level

• Rest 10 sec

• Tabata 3 20 sec @ add gear

• Rest 10 sec

• Tabata 4 20 sec @ tabata 3 gear

• Rest 10 sec

• Tabata 5 20 sec @ add gear

• Rest 10 sec

• Tabata 6 20 sec

• Rest 10 sec

• Tabata 7 20 sec 3 @ add gear

• Rest 10 sec

• Tabata 8 20 sec

2:00 min standing climb

Stage 5 Intervals In/out of the saddle

• 60 sec Standing Climb (5/6)

• 20 sec flat (take a gear off)

• 60 sec Standing Climb (add 2 gears)

• 20 sec flat (take 2 gears off)

• 60 sec Standing Climb (add 3 gears)

• 20 sec flat (take 2 gears off)

• 60 sec Standing (add 4 gears)

• 20 sec flat (take 3 gear off)

• 60 sec Standing (add 5 gears)

• 20 sec flat (take 4 gear off)

• 60 sec Standing add 6 gears

• 20 sec flat (take 4 gears off)

Cooldown

 Here is the link to the mix I used from steadymixes! http://www.steadymixes.com/130apr17/

#nowplaying 130 For 60, April 2017 by Steady130 via the @audiomack app

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Spin Playlist 4/9/17

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Man have I been busy! I have been working like a mad dog and didn’t have time to post this on Sunday because I was recovering from my busy week. I made this playlist in my car about 15 min before my Sunday morning class and it turnout to be a rocking workout. I fell that most the playlist that are my favorite ones are those that are thrown together at the last minute. Last post I talked about how I was planning our first Color Run, well it was Saturday and it was a huge success.

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Well below is the spin profile and playlist hope you all enjoy! And remember to follow me on Spotify already here is the link Melissa’s Spotify

  1. Warm-Up: The Way I Are, Timbaland
  2. Be Alright, Ariana Grande (Standing climb with 4 count in 3/2 on the chorus, add a full after each chorus)
  3. Dangerous, Kardinal Offishall (Standing climb with 4 count in 3/2 and 2 count 3/2 on the chorus)
  4. Rockabye, Clean Bandit (seated climb with runs in hand position 3 on the chorus)
  5. Oh Lord – Swifts Beater Remix, MiC Lowry (tabata sprints)
  6. Deja Vu, Beyonce (Standing Climb with runs up a hill on the chorus, add a full turn after each chorus run)
  7. Greenlight, Pitbull (Standing climb)
  8. How Deep Is Your Love, Calvin Harris (seated climb with surges in and out of the saddle)
  9. BomBae, Fuse Odge (seated sprint)
  10. Come To Me, Diddy (standing climb in 3 and extended 3)
  11. Got Me Good, Ciara (jumps in/out of the saddle for 4 counts)
  12. In the Name of Love, Martin Garrix (Standing Climb with runs up a hill, add full turn after each run up a hill)
  13. Turn Up the Speakers, Afrojack (Seated Sprints)
  14. Badman, Raggae Twins (Standing climb with 4 count jumps and 2 count jumps no the chorus)
  15. Cool Down- Waterfalls, TCL

Spin Playlist 4/2/17

Hello everyone! I have been slacking….. I was lazy this past Tuesday and did an old playlist so that why there was no post on Tuesday. Work has been out of control but I am excited we are holding our very first color run this Saturday! Also working on planning an event for May which, is a Woof and Walk 2 mile run/walk with the dogs. Working for the navy in Fitness is so fun and  is rewarding! Okay back to the playlist… So this has to be my favorite playlist this year! I did this one with my class I teach out in town at private gym and man we were on fire. Hope you all enjoy it has some new songs mix with some old! Also want to give shout out to two ladies that I get a lot of ideas from when I am in a music slump! Make sure you check out Thedancingrunner and Swim.Spin.Run the playlist they post are awesome! 

  1. Beautiful People, Chris Brown (warm-up)
  2. So Good -GLODHOUSE Remix, Zara Larsson (standing climb in 2/3)
  3. Trini Dem Girls, Nicki Minaj (4 count jumps on chorus in/out of the saddle) 
  4. Getting Over You, David Guetta (standing climb in 2/3)
  5. Call On Me- Ryan Riback Remix, Starley (seated climb with runs up a hill in 3 on the chorus) 
  6. Sweet Nothing, Calvin Harris (standing sprint) 
  7. Special Feeling, Diddy (standing climb in 2/3 with 4 count reserve jumps for 4 count on chorus) 
  8. Whip It, Lunchmoney Lewis (standing climb in 3 with resistance every 30 sec) 
  9. Shining, DJ Khaled (standing sprints on the chorus)
  10. Party Train, Redfoo (standing climb) 
  11. House Work, JAX Jones (seated climb with reserves 4 count jumps) 
  12. Classic, The Kocks (seated heavy climb with runs up a hill on the chorus) 
  13. B.O.B, OutKast (Tabata sprint) 
  14. In My Room, Timbaland (standing climb, 8,4,2 count jumps) 
  15. In My Room, Yellow Claw (seated climb with runs in 3/2 on the chorus) 
  16. Sandstorm, Darude (seated sprint)
  17. Castle on the Hill, Ed Sheeran (cool down) 

Below is the link to the playlist in Spotify, remember to follow me to get all my playlist on Spotify :