Bae Indoor Cycle Workout

Class purpose: Riders focusing on most efficient form to get comfortable with the bike and hand positions.  Goofy leg drill is based on single leg training explained in this blog post.  Queuing for the drill includes asking riders to focus on the most efficient pedal stroke with right or left leg and both legs for a given duration of time.

Class time: 1hour 13 mins / 45 mins minus songs in blue


Pre-Class (11:28 mins):

  • Sneaker Pimps- 6 Underground (4:06) [85 BPM]
  • Blackbird Blackbird- Hold on (6:03) [126 BPM]
  • Mark Ronson – Diversion (1:19) [109 BPM]

Warm Up (6:55 mins): 

  • Chet Faker- No Diggity (3:42) [161 BPM] flat road
  • Martin Garrix- Now that I’ve Found You (3:13) [128 BPM]

Class (48:01 mins):

  1. Alesso- Heroes (3:32) [126 BPM]
  2. Usher- OMG (4:30) [130 BPM]
  3. Ed Sheeran- Sing (3:55) [120 BPM]
  4. Calvin Harris- This is what you came for (3:42) [124 BPM]
  5. Katy Perry- ET (3:21) [152 BPM]
  6. Anberin- Feel Good Drag (3:08) [189 BPM]
  7. Twenty One Pilots- Heathens (3:16) [90 BPM]
  8. Calvin Harris John Newman- Blame (3:34) [110 BPM]
  9. DJ Snake (Justin Beiber)- Let me Love you (3:26) [100 BPM]
  10. The XX- Chained (LIAR Remix) (4:08) [119 BPM]
  11. Alex Clare-Too Close (4:17) [126 BPM] 
  12. Tantric- Down and Out (3:40) [87 BPM]
  13. Alan Walker- Faded (3:33) [90 BPM]

Cool down (6:51 mins):

  • Shawn Mendes- There’s Nothing Holding Me Back (3:19) [122 BPM]
  • James Arthur- Say You Wont Let Go (3:32) [85 BPM]

Warm Up: 

  • Chet Faker- No Diggity (3:42) [161 BPM] flat road
  • Martin Garrix- Now that I’ve Found You (3:13) [128 BPM]
  • 1:04 ^gear
  • 2:20 ^gear
  • End seated 2 gears up 

Class:

Alesso- Heroes (3:32) [126 BPM]

  • Song Profile: Endurance with pick ups until unsettled
  • :25 endurance pace 
  • :50 ^ gear
  • 1:10 pick up fast as possible until unsettled at this gear
  • 1:23 pull back
  • 1:45 ^ gear
  • 2:24 pick up try to reach unsettled
  • 2:54 pull back 
  • 3:15 _gear

Usher- OMG (4:30) [130 BPM]

  • Song Profile: goofy leg drill
  • :20 ^gear big
  • :36 – :58 left leg right leg
  • 1:15 ^gear
  • 1:30 -^gear
  • 2:14 – 2:24 right leg left leg
  • 3:42 left leg right leg
  • 4:11 stop

Ed Sheeran- Sing (3:55) [120 BPM]

  • Song Profile: 1/2 jumps
  • :08 stand in second jog
  • :38 end jog seated in first position 
  • 1:10 start jumps position 1/2 on “ohhh”
  • 1:28 end jumps
  • 1:40 ^ gear
  • 2:28 -2:48 jumps position 2/1
  • 3:20- end of song jumps position 2/3 

Calvin Harris-This is what you came for (3:42) [124 BPM]

  • Song Profile: hill pick ups
  • :15 ^ gear
  • :25 ^gear
  • :45 – 1:05 pick ups
  • 1:25 ^gear
  • 1:50 ^
  • 2:05 2:35 pick ups
  • 2:35 _ gear
  • 2:50 ^ gear
  • 3:05 – 3:20 pick up
  • End in seated flat 

Katy Perry- ET(3:21) [152 BPM]

  • Song Profile: 3rd jog
  • :30 ^big gear standing weight
  • 1:00 ^gear
  • 1:18 standing third 
  • 1:45 end third seated 
  • 2:30 standing third
  • 3:00 seated first 
  • 3:02 take weight off

Anberin-Feel Good Drag (3:08) [189 BPM]

  • Song Profile: Endurance or Recovery
  • Start seated flat
  • :45 endurance gear and speed

Twenty One Pilots- Heathens (3:16) [90 BPM]

  • Song Profile: Highest Hill
  • ^gear every 30 seconds 
  • End seated flat 

Calvin Harris John Newman- Blame (3:34) [110 BPM]

  • Song Profile: 70/80/90 drill 
  • :30 ^gear
  • :45 ^gear
  • :54 70%
  • 1:11 pull back
  • 1:30 ^gear
  • 1:42 80%
  • 2:00 90%
  • 2:15 pull back
  • 2:45 70%
  • 2:53 80%
  • 3:08 90%
  • Pull back to flat road

DJ Snake (Justin Beiber)- Let me Love you (3:26) [100 BPM]

  • Free ride

The XX- Chained (LIAR Remix) (4:08) [119 BPM]

  • Song Profile: standing hill with mud scrape
  • :20 ^ gear mud scrape
  • :45 ^ gear end mud scrape 
  • 1:00 ^ gear
  • 1:30 ^ gear
  • 2:00 ^ stand 2nd position
  • 2:30 ^ gear
  • 3:00 ^ gear 
  • 3:20 3rd position
  • 3:30 ^ gear

Alex Clare- Too Close (4:17) [16 BPM]

  • Song Profile: Downhill to pick ups
  • :15 _gear
  •  :30 _gear
  • 1:00 _ gear standing in third 
  • 1:15 jog in third 
  • 1:47 seated first 
  • 1:48 _ gear
  • 2:35 pick up
  • 3:05 end pick up
  • 3:15 _gear
  • 3:19 pick up
  • 3:45 end pick up
  • End in seated flat

Tantric- Down and Out (3:40) [87 BPM]

  • Song Profile: 2/3 drill
  • :20 ^gear
  • 1:00 ^ gear
  • 1:00 standing 2nd
  • 1:30 standing 3rd
  • 2:00 standing 2nd
  • 2:45 standing 3rd
  • 3:00 standing 2nd
  • 3:15 standing 3rd
  • 3:30 end seated flat 

Alan Walker- Faded (3:33) [90 BPM]

  • Song Profile: Endurance with pick ups
  • ^medium gear 
  • :30 endurance pace 
  • :58 slight pick up
  • 1:15 endurance pace 
  • 2:30 slight pick up
  • 3:00 pull back

Cool down (6:51 mins):

  • Shawn Mendes- There’s Nothing Holding Me Back (3:19) [122 BPM]
  • James Arthur- Say You Wont Let Go (3:32) [85 BPM]