More Various Spinning Rides

4 Loops Around

• Warm Up - Dr. Drum - Vibration Inc. (12" mix) - 5:09
• LOOP 1 (Total 10 minutes 30 seconds)
  Seated flat - Woman In Me - Billie Meyers - 5:03
  Seated climb with2 increases and 30 seconds acceleration to the top - Till I Come - ATB - 5:00
• LOOP 2 (Total 11 minutes)
  Standing flat, standing climb, 1 minute acceleration to top - Whatchalookinat - Whitney Hoouston - 11:50
• LOOP 3 (Total 11 minutes 30 seconds)
  Standing flat - Here Comes the Rain Again - Annie Lennox - 5:00
  Seated climb with 2 increases & 90 seconds acceleration to the top - New Year's Day - U2
• LOOP 4 (Total 12 minutes)
  Seated flat - Total Eclipse of the Heart - Bonnie Tyler - 5:59
  Standing climb with 2 increases - Clocks - Coldplay - 5:06
  Accelerate to top - 2 minutes - theme song from TV show Alias - 2:11
• Cool Down:
  L'Abitudine - A. Bocelli/S. Brightman - 4:22
  How Can You Mend a Broken Heart - The Bee Gees - 3:59
  Now & Forever - Carole King - 5:18

Superstar Ride

• Beds are Burning - Novaspace - 5:56
  *Warm up with light resistance, increasing hr to 65%. Cadence is 80-100 rpm
• The Mass - Era - 5:32
  *Continue on the flat road for the first half of the song, then begin to ascend a moderate hill with three gradual increases in resistance. HR reaches 75% and cadence is 80 RPM.
• Separate Ways - Journey - 5:26
  *Fear not the challenge before you. Sit to the back of the saddle as you recruit the hamstrings in a seated climb, then power into a run for 30 seconds and then settle back in your seat. Do this four times. HR rises to 80%.
• The Only Way is the Wrong Way - Filter - 5:15
  *Increase resistance and take the hill climb out of the saddle in HP3. HR elevates to 85% as your resistance changes to meet the steep challenge. Cadence is 60-80 RPM.
• Drowning (Spinning Vol. #9, Track #10) - Cleveland Lounge - 4:06
  *For the first two minutes on his hill, jump. The greater the challenge, the more empowered you are. For the second half of the song, ease off the resistance and ride a flat road as you actively recover for the next hill. Cadence is 80 RPM.
• Boomerang (Spinning Vol. #9, Track #3) - Cirrus - 5:59
  *Maintain your cadence at 80 RPM as you being to climb a hill and increase resistance to heavy.
• Erased - Annie Lennox - 4:40
  *Climb the hill out of the saddle and return to your seat once every minute for 10 seconds. HR should be 80-85%.
• Half a Cell (Spinning Vol. #9, Track #2) - Cirrus - 4:38
  *Staying in the saddle, focusing on deep breaths and fluid pedal strokes. Take the last two minutes here to decrease resistance from heavy to light and increase cadence to 100 RPM. HR begins to recover.
• Close to Limit - Natassha Kinjski - 4:06
  *For the first two minutes on this hill jump. The greater the challenge, the more empowered you are! for the second half of the song, ease off the resistance and ride a flat road as you actively recover for the next hill. Cadence is 80 RPM.
• Ooh Boy I Love You So - Janet Jackson & Shaggy - 5:56
  *Maintain your cadence at 80 RPM as you begin to climb a hill and increase resistance to heavy.
• A Whiter Shade of Pale - Sarah Brightman - 3:39
  *Cool down and lower your HR to 65% as you ease into the finish. Complete the journey with stretches and a relaxed mind.
• Ain't No Sunshine - Eva Cassidy - 3:26
  *Cool down and stretch relaxing your mind and steadying your breath.

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