Spin Music - Pyramid Playlist

Pyramid playlist

My sons are very athletic and work out hard every day practically. On a ride home from practice, they explained the work out that they just finished, it was exhausting for them. I found my inspiration, sometimes it comes to you at the most unusual times, it could be a song on the radio, a quote that you read, a thought that just doesn't leave your mind, a conversation that is overheard at work, you always have to have your mind open to new ideas, new ways of training. If you are the instructor it is your "job" to find what inspires you and let that inspire others, it is a constant journey, one that I have just started to enjoy. My son explained that his workout consisted of a pyramid type journey, you work your way up and then back down, simple but exhausting....... that is the object here to exhaust yourself, so this was not my first class but one that I thought I would share.

Warm up Total time 58:47 minutes
1. You get what you give(don't think that is the name of the song) - The new Radicals 5:03
explain the pyramid and the goal for each interval, the goal for the workout
2. Sandstorm - Da Rude 3:46
sprint for 30 seconds, rest for 30 seconds and repeat until end of song
as with all fast flat roads, MHR 85%- 90% or RPE of 8 or 9 out of a 10
do not bounce in your seat, push all the back in the saddle, feet flat, breathe and watch your
HRM and form
3. Untouched - Veronicas 4:14
Standing with medium tension MHR at 80% or RPE of 7 or 8 , "running" for 1 min then
'jogging' standing to recover for 30 seconds, repeat
4. Wonderful (Dave Aude's Nu Romantic Mixshow) - Annie Lennox 5:32
Medium tension MHR at 75% or RPE of 6 for 5 minutes straight in the saddle
you can always increase or decrease these time frames depending on your class
5. Fighter - Christina Aguilera 4:06
Heavy tension in the saddle MHR at 70% or RPE of 5-6
6. Zion - Fluke 4:33
Hover stance ( standing, hands at three, weight in your legs and butt, "hover" over your
saddle, stomach pulled in, this is about FORM not speed) MHR at 60% or RPE of 5
7. Throb Megamix - Janet Jackson/Madonna 4:40
"Jumps" for one minute, recover one minute repeat ( Jumps are also called "speed bumps")
MHR to 80% or RPE of 8 on excertion points (TOP OF PYRAMID now reverse it)
8. Hey Ya - Outkast 3:57
Hover stance (refer to number 6)
9. Best of You - Foo Fighters 4:16
Heavy Tension (refer to number 5)
10. A Little Less Conversation(JXL Remix) - Elvis Presley 6:22
Medium tension MHR 75% in the saddle ( refer to number 4)
11. La Grange - ZZ top 3:34
Running (refer to number 3)
12. Move Your Ass - Scooter 3:52
Sprint (refer to number 2)
13. Fade Into you - Mazzy Star 4:56 Cool Down and stretches

Enjoy!