If there is one thing I am super terrible at, its sprints. Indoor cycling was my very first format I learned to teach, and was god-awful at it. An asleep sloth could have out-pedaled me. I have only marginally improved, yet they keep letting me lead classes. So I’ve found the best option is to continuously work on my weakness. Thus, this horrific, chest-burning, sweat-dripping workout. Enjoy:
1. The Jacksons: Shake Your Body (Down to the Ground) – Warm-up
2. Avicii & Sebastien Drums:My Feelings for You (Original Mix) – Slow climb from easy to medium difficulty, increasing 1 full turn every minute.
3. Ariana Grande:Break Free – 3x :30 sprint/:30 recovery (the first of many)
4. Chani:Everybody Dance Now – 7x :50 fast/:10 sprint – all seated, punctuating a fast flat with extra sprint.
5. Kes:Gimme Your Love – Short standing climb – increase 1/2 turn every :30
6. Queen:We Will Rock You (Bonus Remix) – S-l-o-w uncomfortable downward climb. Decrease 1/2 turn every minute. Make sure people don’t get all slap-happy and crank it down. You want to grind this song out.
7. Quad City DJs:C’mon n’ Ride It (The Train) – 7x :50 fast/:10 sprint. I did this round standing, cranking the resistance a half turn before every sprint.
8. Teddybears:Cobrastyle (feat. Mad Cobra) – Recovery, flush out the legs.
9. (I used two 3.5 min songs from instructormusic.com stitched together – you can use your own choice of 6+ min song) - 5x :30(:10 fast, :10 faster, :10 all out)/:30 recovery
10. Angelique Sabrina & Shontelle:Stop Sign – 3x :20 sprint/:40 recovery
11. Carl Carlton:She’s A Bad Mama Jama – Easy jumps to cool down
12. Hall & Oates:You Make My Dreams – Cooldown + Stretch