Class purpose: This class focuses on riders completing drills to practice form, hand positions, and increasing levels of power.
Class time: 1 hour 11 mins/ 45 mins minus songs in blue

Pre-Class (12:28mins):Dark boogie- Living my life (7:38) BPM?Jill Scott- You Love Me (4:50) [100 BPM] 

Warm Up (5:18mins):Stereo Mutants- I wanna go (5:18) [125 BPM]
Class (48:21 mins)

  1. Sonique-It feels so good (3:32) [134 BPM] 
  2. Katy Perry– Chained to the rhythm (3:58) [190 BPM] 
  3. Dimitri Vegas, Martin Garrix& Like Mike- Tremor (4:54) [128 BPM] 
  4. Icona Pop– all night 3:07[124 BPM]
  5. Nine Inch Nails– Every day is exactly the same (4:55) [144 BPM] 
  6. Alina Baraz & Galimatias- Fantasy (3:15) [114  BPM] 
  7. The White Stripes– Seven Nation Army(3:52)[110 BPM] 
  8. Shinedown- BRILLIANT(4:34) [BPM] 
  9. Ariana grande – Side to side (3:23) [159 BPM]  
  10. Alxy Alexander- Memoriesof you (3:29) [121 BPM] 
  11. Natti Natasha– Pa’ Mala Yo 2:40[BPM] 
  12. Rihanna– Right Now (feat. David Guetta) [Dyro Radio Edit] (3:06[ BPM] 

Cool down (9:52mins):
Galimatias & Alina Baraz- Pretty Thoughts (3:32) [59 BPM]
Nightmares on Wax- Les Nuits (6:20) [95 BPM]
John Mayer- Dreaming with a Broken Heart (4:08) [136 BPM]



Warm up:
Stereo Mutants- I wanna go (5:18) 125 BPM
Song Profile: warm up

  • 1:30 ^small gear
  • 2:00 ^ gear
  • 3:00 ^gear

Class:
Level 1: Keep it steady

Sonique-It feels so good (3:32) 134 BPM
Song Profile: pick ups

  • 1:00 ^ gear
  • 1:45 pick up
  • 1:10 end pick up 
  • 1:40 ^ gear
  • 1:50 pick up
  • 2:20 end pick up 
  • 2:50 pick up
  • 3:20 end pick up

Katy Perry- Chained to the rhythm (3:58) 190 BPM
Song Profile: hill- push drill

  • Start seated flat focus on push between 12-2 on the clock as the rider’s foot completes each revolution
  • ^ 1/4 gear on Turn it up approx 12
  • 3:00 standing until end in seated flat 

Dimitri Vegas, Martin Garrix& Like Mike- Tremor (4:54) 
Song Profile: 2nd/3rd position run

  • :15 ^ gear
  • :45 ^ gear
  • 1:15 stand run on go
  • 1;45 seated 
  • 2:00 stand run 2nd on go
  • 2:15 end 
  • 2:30 ^ gear
  • 3:20 stand run in third on go
  • 4:20 end 
  • Seated flat 

Level 2: The ups and downsIcona Pop- all night 3:07 [124 BPM]
Song Profile: endurance

  • Start flat road
  • :20 ^ gear to endurance 
  • Endurance pace
  • :56 pick up 
  • 1:11 end pick up endurance pace
  • 1:44-2:00 pick up
  • Endurance pace
  • 2:30 pick up
  • 3:00 end pick up 

Nine Inch Nails- Every day is exactly the same (4:55) [144 BPM]
Song Profile: 2 rolling hills

  • Seated climb from song 
  • :30 ^large gear
  • 1:00 ^ gear
  • 1:10 ^ gear
  • 2:00 ^ gear 
  • 2:27 ^ gear
  • 2:57 _gear large
  • 3:15 ^ gear
  • 3:30 ^ gear
  • 3:45 ^ gear
  • 4:30 _gear

Alina Baraz & Galimatias- Fantasy (3:15) [114 BPM]
Song Profile: jumps 1/3

  • ^ three gears before 1:20
  • 1:20-1:40jumps 1-3 three sets 
  • 2:00^ gear
  • 2:20-2:40jumps 1-3
  • 3:00_gear seated flat

The White Stripes- Seven Nation Army (3:52) [110 BPM]
Song Profile: 3rd position run on a hill

  • :20 ^ gear
  • :30 ^ gear
  • :45 ^ gear
  • :50-1:12 run in third 
  • 1:30 ^ gear
  • 2:02 – 2:38 run in third 
  • 3:24 – 3:45

Level 3: Ride long

Shinedown- BRILLIANT(4:34) [BPM] 
Song Profile: Tempo Ride

  • Start ^2 gears
  • (increase intensity and gears as the song progresses)
  • Cue riders to keep their level of intensity and gears matching the song

Side to side Ariana grande (3:23) [159 BPM]
Song Profile: pick ups- high cadence drill

  • :14 ^ gear
  • :30 ^ gear
  • 1:00^ gear
  • 1:15 – 1:45pick up
  • 1:46_gear
  • 2:00^ gear
  • 2:15^ gear
  • 2:36 – 3:02pick up
  • Seated flat

Memories of you alyx Alexander (3:29) [121 BPM]
Song Profile: Jumps 2/3 or  goofy leg drill

  • ^ gear 3 times
  • 1:22 -1:54jumps position 2-3 
  • ^ gear 2 times 
  • 2:36-end jumps on count of 10 positions 2-3

Level 4: Finish it


Natti Natasha- Pa’ Mala Yo (2:40) [BPM] Free Ride
Rihanna- Right Now (feat. David Guetta) [Dyro Radio Edit] (3:06) [ BPM] 
Song Profile: Speed bursts 30 seconds 2x- to cool down

  • Start flat road/rest
  • :30 ^ gear + increase speed
  • 1:00 flat road
  • 1:30 ^ gear + increase speed
  • 2:00 flat road
  • 2:30 ^ gear + increase speed until end