I’m O.K. Indoor Cycle Workout

Class purpose: Drills to get comfortable with the bike and hand positions and work on speed. Riders should be reminded to drop shoulders by pulling shoulder blades back and down as they relax shoulders away from the ears.  Shoulder check 2 times during class.

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


Pre class (11:09 mins):

  • Joss Stone- Less is More (4:18) [79 BPM]
  • Zero7- Today (4:04) [138 BPM]
  • Mika-Relax (3:47) [122 BPM]

Warm up (7:43 mins):

Light faculties – Clair de lune (7:43) [115 BPM] Endurance

Class (42:19 mins):

  1. MKTO – classic (2:53) [102 BPM] Pick ups
  2. The Black Keys- Tighten Up (3:31) [109 BPM] 2-speed hill/ endurance 
  3. Jack U/Skrillix diplo/ Justin Beiber- Where are u now (4:10) [139 BPM] 3rd Jog
  4. Demi lovato – Really don’t care (3:22) [121 BPM] High cadence drill
  5. Jack U/Skrillix- Mind (4:02) [174 BPM] two rolling hills
  6. Rise against- A gentleman’s coup (3:36) [102 BPM] 2nd jog
  7. Twenty One Pilots- Stressed Out (3:22) [170 BPM] free ride
  8. Lady gaga – Telephone Ming Remix (4:31) [122 BPM] jumps
  9. Imagine dragons – radioactive (3:06) [136 BPM] highest hill
  10. Bolier – Ipanema 3:06 [120 BPM] Downhill
  11. Rise Against- Under the Knife (2:47) [104 BPM] Endurance
  12. Neyo- closer (3:54) [126 BPM] 70/80/90

Cool Down (11:41 mins):

  •  Tito & Tarantula- After Dark (4:11) [88 BPM] Flat road  
  • Jasmine Thompson- old friends (3:33) [133 BPM]
  • Modeskeletor- Edgar (3:57) [132 BPM]

Warm up (7:43 mins):

Light faculties – Clair de lune (7:43) [115 BPM]

  • Song Profile: Endurance
  • 2:00 ^gear
  • 2:30 ^gear
  • 4:00 ^gear
  • 3:00 _ gear
  • 5:00 ^gear
  • 6:00 _gear
  • 7:00 _gear

Class:

MKTO – classic (2:53) [102 BPM]

  • Song Profile: Pick ups or warm up
  • :30 ^gear
  • :40 pick up
  • 1:00 end pick up 
  • 1:28 pick up
  • 1:58 end pick up
  • Flat road till end of song 

The Black Keys- Tighten Up (3:31) [109 BPM]

  • Spin Profile: Two speed hill/ endurance 
  • :15 ^gear base of a hill
  • :30 100+ rpm
  • 1:00 85 rpm
  • 1:30 100 rpm
  • 2:00 85 rpm 
  • 3:00 Ride as endurance until end 

Jack U/Skrillix Diplo/ Justin Beiber- Where are u now (4:10) [139 BPM]

  • Song Profile: 3rd jog
  • :10 ^big gear lowest standing weight
  • :30 ^big gear
  • 1:08 3rd position
  • 1:35 _gear seated sprint 
  • 1:58 end sprint 
  • 2:45 ^gear
  • 3:00 3rd position
  • 3:30 sprint in third 
  • 3:45 end sprint seated
  • 4:00 back off speed get back to flat road

Demi Lovato – really don’t care(3:22) [121 BPM]

  • Song Profile: High Cadence drill
  • Start Flat road
  • :45 muddy flat
  • 1:30 Start high cadence drill until end of song

Jack U/Skrillix- Mind (4:02) [174 BPM]

  • Song Profile: Two hills
  • small turn each time song says “Show you how”
  • 1:19 – 1:40 third 
  • _ all gears to flat
  • Show you how 3x ^
  • 2:45-3:30 third hill
  • _gears to flat road

Rise against- a gentleman’s coup(3:36) [102 BPM]

  • Song profile: 2nd jog
  • :25 ^gear muddy flat
  • 1:00 ^gear
  • 1:05 -1:17 standing second run 
  • 1:40 – 2:30 sitting pick up
  • 2:55 3:35stand second run 

Twenty One Pilots- Stressed Out (3:22) [170 BPM] 

  • Song Profile: Free ride 

Lady gaga – telephone (4:31) [122 BPM]

  • Song Profile: 3-1 Jumps
  • :30^ gear
  • :45^ gear
  • 1:00^ gear
  • 1:19 ^ gear
  • 1:45 3rd position
  • 1:55-2:55 third to one sit jumps
  • 3:00_ gear
  • 3:05 pick up speed
  • 3:45 pull back speed

Imagine dragons – Radioactive (3:06)[136 BPM]

  • Song Profile: Highest hill
  • Start flat road
  • :28 ^gear
  • :40 :^gear
  • 57 ^ gear
  • 1:15 ^gear
  • 1:50 ^ gear
  • Radio active ^ 4x gears
  • 3:00 ^gear standing in third stay in 3rd on hill till end. Finish 2 turns above flat road

Bolier – Ipanema 3:06 [120 BPM]

  • Song Profile: Downhill
  • _gear start
  • :30 _gear
  • 1:00 _gear
  • 1:50 double time
  • 2:20 end double time seated keep weight

Rise Against- Under the Knife (2:47) [104 BPM]

  • Song Profile: Endurance 
  • :20 endurance gear 
  • 1:55 ^gear

Neyo- closer (3:54) [126 BPM]

  •  Song Profile: 70/80/90 drill
  • :15^ gear
  • :30 ^ gear
  • 1:00 70%power 
  • 1:15 80% power
  • 1:30 pull back
  • 2:02 80%
  • 2:17 90%
  • 2:32 pull back
  • 3:02 80%
  • 3:17 90%
  • 3:35 pull back 
  • Flat road 

Cool down and stretch: 

  • Tito& Tarantula- After Dark (4:11) [88 BPM]  
  • Jasmine Thompson- old friends (3:33) [133 BPM]
  • Modeskeletor- Edgar (3:57) [132 BPM]