Spinning Routine

• 1. DJ Sammy - Paradise of Love - 04.05
  Warm up sprints 0.00 - 0.30
  Pick up pace 0.30 - 01.40 sprints adding resistance
  01.40 Ease off - posture break - re-hydrate and stretches
  02.20 - 03.50 Sprints ease off recovery to end
• 2.S Club 8 - Fool No More - 3.20 Seated/standing sprints verse chorus
• 3.Red Hot Chilli Peppers - Universally Speaking - 4.15 Seated hill climb adding resistance
• 4. Snap - Exterminate - Sprints seated/standing - 7.00
  0-30 Intro - 30 1 minute seated - 1.30 second standing - 2.00 recovery
  2.37- Pick up the pace - 3.03 1 minute sprint - 3.58 - 30 second standing
  4.26 Recovery - 4.53 1 minute sprints - 6.01 30 seconds standing - 6.30 recovery cycling routine august 2003
• 5.Tatu - Not Gonna Get Us - 3.34 Seated/standing climb combo - adding resistance
  0.00 - 0.58 Seated 0.58 - 02.12 standing 02.12 - 02.42 seated 02.42 - 03.34 standing
• 6.Ian Van Dahl - Try - 06.07 Sprints - standing/seated with recoveries
  0.00 - 0.56 Sprints 0.56 -01.36 standing sprints 01.36 - 02.05 recovery
  02.05 - 02.46 Sprints 02.52 - 03.45 standing sprints 03.45 - 04.13 recovery
  04.13 - 05.08 Sprints 05.09 - 06.07 recovery
• 7.Madonna - American Life (Remix) 05.30
  0.00 - 01.27 Seated hill climb (adding resistance)
  01.27 - 02.55 Standing hill climb (adding resistance)
  02.55 - 04.55 Standing forward wide grip (adding resistance)
  04.55 - 05.30 Recovery
• 8. XTM & DJ Chuncky pts. Annia - Fly On the Wings of love - 03.45
  0.00 - 0.30 Intro 0.30 - 01.25 sprints 01.25 - 02.20 standing sprints
  02.20 - 02.52 Sprints 02.52 - 03.45 standing sprints until end
• 9.Ub40 - Bring Me Your Cup 04.00 Cool down/recovery
• 10. Ronan Keating - The Long Goodbye - Stretches

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