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Sprint Heavy Cycle

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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



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