Various Spinning Rides

Aerobic Base Building

• Catwalk - 7:19 - Tangerine Dream - warm up
• Country Roads - 3:16 - Hermes House Band - cadence build
• Hands of Time - 13:26 - Afro Celt - resistance load
• North 2 - 3:01 - Afro Celt - standing flat/run with resistance
• Back to Earth - 3:27 - Rusted Root - standing climb
• Portable Radio - 4:46 - Hall & Oates - cadence build
• Rise Above It - 10:13 - ?? - resistance loading
• Send Me On My Way - 4:23 - Rusted Root - seated climb
• Since U Been Gone - 3:09 - Kelly Clarkson - standing flat/seated flat
• Somewhere Over the Rainbow - 4:57 - Eva Cassidy - cool down & stretch
• I'll Lead You Home - 5:24 -Michael W. Smith - cool down & stretch
• Thank You - 3:38 - Dido - pack up and leave

Pyramid ride

• Awakening (Delirium Mix) - 6:46 Sasha Lazard - Warm Up
• Part 1 - 17 minutes total - Hands of Time - Afro Celt - 13/26
  4 minute seated climb
  4 minute sprint intervals (30 minute on/30 minute off)
  4 minute standing climb
  4 minute seated flat - Don't Let Me Get Me - Pink (4:59)
  1 minute recovery
• Part 2 - 13 minutes total
  3 minute seated climb - Lovers of Light - Enigma 3:58
  3 minute jumps - Toxic -Britany Spears - 3:24
  3 minute standing Flat - Someone To Hold - ?? - 4:01
  1 minute recovery
• Part 3 - 9 minutes total - Gouyrella - Gouyrella - 9:25
  2 minute seated climb
  2 minute jumps
  2 minute standing climb
  2 minute standing flat
  1 minute recovery
• Part 4 -5 minutes total - Rods & Cones - BMG - 5:47
• 1 Minute each seated climb, jumps, standing climb, standing flat, seated flat

• Recovery/cool down - Autumn Leaves - Eva Cassidy
• Before Your Love - Kelly Clarkson

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