#4.09 quiz opera music part 2 full

The last 2 minutes we move into slightly higher resistance and keeping those legs moving fast.

#4.09 quiz opera music part 2 full

A full 90 seconds of nice easy flat moving their legs 90-100 RPM but should feel very easy like their warm-up. Sexy People, Arianna feat Pitbull (3:29): This is another recovery song like #6 above.

I guide them to the 60ish RPM and nothing less, because the idea here is to keep the hard hill for the 4minutes and make it through all four minutes.ġ0. 2 minutes in the saddle and 2 minutes out of the saddle. Have them crank it up to the 8-10 effort level. This is what they came for today….I encourage them to channel the power in the legs for four more minutes and they get a break.

Scream & Shout, Will.i.iam feat Britney (4:12): At this point, they are ready to SCREAM & SHOUT (at me), because their quads are feeling this hill. That is why they are here, right? To SPIN IT RIGHT ROUND.ĩ. Same as above, stay on that medium hill, and on chorus, accelerate out of the saddle to position 3 and push those RPMs. Right Round, Flo Rida (3:23): Jumps on a hill. It is all about the consistency of RPM on an effort level around 6 for hill I ask them to ROCK THAT BODY.Ĩ. Same idea as the first set, medium hill, 70-80 RPM, 4 minutes, hold it steady. Rock That Body, Black-Eyed Peas (4:29): Now they are ready for round number two of a long medium/hard hill. After that, we add some resistance, to what I call a false flat, it looks flat, but it ain’t flat, so you feel a bit of resistance, and then we do a 2 minute fast ride easy on the legs, but gets that heart rate back up to where we want it.ħ. Because I’m Awesome, Dollyrots (3:20): this is partly a recovery ride – I give them a full minute to go back to a flat and just let their legs go fast and easy – 90-100 on a flat They are AWESOME for making it through the 11 minute hill. We keep it simple – at least a 2.5 minute set where they are on a hill somewhere between 8-10 effort level start in the saddle, where they go about 60-65 RPM, 1 min in saddle, then rest out of saddle before they get out, they reach down and add some resistance for good measure.Ħ. This is where they should be showing and feeling a good SWEAT. No break other than active recovery, so about 15-20 seconds before they start to crank it up to a hard hill. Sweat, Snoop Dog vs David Guetta Remix (3:16): This is our final song in the three set, or about 11 minutes of medium/hard hill. On the jumps, I focus on having them accelerate out of the saddle and go at least 5-10 RPM faster for the 15-20 seconds of the chorus. I encourage them to feel that burn and breath and ride through it, because it is only going to get harder and better. This is where our quads are just starting to BURN. Then they have a 3.5 min medium hill with jumps on a hill. Burn, Ellie Golding (3:51): 20 second recovery but still on the medium hill resistance (active recovery), just moving the legs a bit more slowly. Key is keeping the RPMs steady, for this 4 min interval. We set resistance on a medium hill (effort level 6/7), i encourage them to sustain 70-80 RPM for the next 3.5-4min. The next three songs are a set, where I don’t give them much rest. Work Work, Britney Spears (4:08): Now we get ready to really WORK. Resistance is still fairly easy / flat ride.ģ. I Like to Move It, Frog Song (3:00): Starting to get the heart rate up, we increase resistance just a bit, and I tell them to MOVE IT, in and out of the saddle, I do a 10/10 or 8/8 count or even a 20/10 Tabata type interval to get the heart rate elevated. I tell them they are BRAVE for showing up for today’s class.Ģ. About half-way, class starts to increase resistance a little turn at a time, keeping the RPM steady. Brave, Sara Bareilles (3:40): Warm-up, nice and easy, 90-100 RPM, flat ride to get the legs moving. I teach a 50 minute class, so you can always just add to it:ġ. I have a few that I would love to share as well, with the most recent one being a “themed” class around each song having a MESSAGE (it was a bit cheesy, but hey, it kept me and the class entertained). Hi all, thanks for putting up all these great suggestions! I’ve been teaching for about two years now in San Francisco, and am always trying to keep it fresh and exciting for the class (and for me).