As promised, here’s this week’s spin playlist. Some classics and some stuff I’m trying out. It worked for the people at The Athletic Club who were looking for a workout, but more climbing means more tension and thus self motivation is required!
Pre-warm up and warm up:
Could You Believe – ATB
Helena Beat – Foster The People
Tempo work (pick up pace on chorus, first one seated, second standing, third on a hill)
Stronger (What Doesn’t Kill You) – Kelly Clarkson
1x1s (1 minute heavy climb, 1 minute flat road x 3)
Not Falling Apart Remix – Maroon 5
Lifts/tempo (8 counts up/8 counts down, hold standing and add tempo on chorus)
Lovestoned Remix – Justin Timberlake*
Seated flat (balls to the wall)
Electrolove – Kuba Oms
Tabata sprints – flat road (7×20 seconds on/10 seconds off)
Building climb (seated to standing, add tension as you go)
Titanium – David Guetta ft. Sia
Standing climb (add hovers)
T.H.E. (The Hardest Ever) – Will.I.Am
Sprints (3×40 on/20 off)
Levels (original) – Avicii
Rolling hills (seated, standing, get to top, flat road x 4)
The Silence – Delerium ft. Sarah McLachlan**
Seated flat sprints with music (80 to 90 to 100 percent effort, empty the tank!)
Closer To the Edge – 30 Seconds to Mars
Albatross – Big Wreck
I Was Here – Beyonce
I hope you enjoyed! I used some of the same ones and writing these posts makes me realize that. That being said, having an entirely new playlist every week is ridiculous in my mind. I like some consistency and it gives you a chance to compare how ya feel over a course of a couple gos at the same song! Or you could change the routine as the instructor–I think people forget about songs when you do this to them. Sneaky… SO not the same music every week, but a few gems that keep coming back, which is what the * and ** is about. I play the Sarah McLachlan song a lot (largely because it’s awesome and because it takes up 10:30 seconds of a class and can work for a mix of different things). I definitely forgot about the Justin Timberlake remix but I heard it at Charity Ball and somehow in my drunkenness remembered to download it the next day! Success.
Any suggestions for my next playlist?
Do you like to hear some songs coming back into playlists?