Category Archives for Intervals

Indoor Cycling Routine: Progressive Loaded 40/20 Pick Ups feat. ~ELVIS~ HOUND DOG- REHOUNDED

Need an OLDIE that’s a GOODIE because GOOD MUSIC DOES NOT HAVE AN EXPIRY DATEWho does not LOVE Elvis.  Come on even if he is not in your regular rotation on your personal cardio playlist – I have never had a spin class be upset when the instructor dropped in a little Elvis.Todays indoor cycling drill […]

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The Ultimate “Red Zone” Interval Based Training Plan for Advanced Riders

Code Name: The “RED DRAGON” – cue one BRUTAL, MIND NUMBING, endless HOUR of ASTONISHING MISERY and PAINInto the Red Dragon – How to Perform the Ultimate Interval Training Session Indoor Cycling Instructors often prescribe interval drills as one of the best ways to get fit and lose weight rapidly in their classes for years now. […]

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Indoor Cycling Drills You Need: 20 Min Tempo Block with 3 “3-2-1” Pyramids

Indoor Cycling Routines for Instructors I define a Tempo drill as a Ride where we focus our cadence above 90+ rpm in the Tempo zone under enough resistance to be working and uncomfortable but able to ride through with mental focus. In general this increases aerobic fitness, muscular endurance and training stress.  If you are […]

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Indoor Cycling Essential Drills: The Power “Rolla’ Coaster” Routine Series

Music is the Soundscape and The Rolla’ Coaster Drill Workout is the Easiest Setup You will Find for your Next Profile Indoor Cycling Mixes Rolla’ Coaster Drills for Spin Class This is another is in our series of essential drills, routines and workout techniques every indoor cycling instructor needs to know to stay fresh and […]

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Wicked Spin Class Structured Intervals Routine feat Jubel by Klingande- the “Pimp My Booty” Drill by Lynette Donovan

HOT summer track paired with Intense Intervals for your next Indoor Cycling Workout I DID NOT PAY FOR MY BODY – I EARNED IT For this drill we are ” Thinking Summer, thinking nice toned legs, yes your legs are frying, mind ovr matter here, keep it up, sit when you need to, engage those […]

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Spin class Routines with Music Ideas for Warmups – Spin Up’s

Can a Mellow Indoor Cycling Warmup be Fast?  Sure… Today I’ll share with you one of of my favorite drills to get a full riding profile going feat PillowTalk – Sunny.  You can use this for your solo ride on the exercise bike or if your are an indoor cycling instructor you can drop this in […]

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4 Min Power Tabata Indoor Cycling Workout Idea by Angela Montalto

Tabata is high intensity type of interval workout that was inspired by Dr. Izumi Tabata. He is a Japanese researcher who used this protocol in his study on athletes in 1996 (used to see if it would improve the performance of skaters).  It involves going ALL OUT 100%… and we really do not go there […]

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8 min Indoor Cycling Workout: Tempo Bike Intervals With Bursts

Need a longer Routine for Spin class thats not so hard but not so easy – lets go Tempo with EMEK… Party on!Todays drills is a full 8 minutes long.  Its not a sufferfest.  But it will seriously challenge your riders in a place they might not expect.  That muscle between their ears!  Tempo… especially […]

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Indoor Cycling Mixes Essential Drills - BLISSFUL 5 MIN WARM UP ROUTINE

Blissful 5 Min Warm Up Routine for Indoor Cycling feat Goldfrapp Remix

Ease Beautifully into your next spin class with Over/Under Drill to this beautiful Joris Voorn RemixMood and tone.  Its what separates the women from the girls.  Men from the boys.  Big dags from dem pups! who teach indoor cycling in my humble opinion.  Of course there are lots of other factors.  Profile design, music, engagement, […]

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Indoor Cycling Drills: 60/90/120 focus Intervals- Stamina/Endurance – RPMs 80-100+

A Stamina Focused Spin Class Drill to feel the Burn!I love drills that are simple.  Easy to remember and effective.  Here is a super simple 60/90/120 set of intervals that focus on developing stamina and endurance.  But even better we have a tunes that naturally is segmented into these timings!  I search for these tunes. […]

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