Kick A** Cycle Class (with music)

This site (and all of you who post) are amazing! It has helped me almost every single day, since I seem to be uncreative when it comes to designing classes. Thank you! Here's one of my cycle classes that I love to teach...

• 1. Mood music - Call of the Champions (5:00)
• 2. Warm-up - Lay Your Hands On Me (Bon Jovi 5:58)
• 3. One-legged drills - Runaway (Bon Jovi 3:52)
• 4. Black holes - Enter Sandman (Metallica 5:31)
  Alternate 1 minute head still (hover position - heavy tension) with 30s sit and sprint until the song is done
• 5. Pyramid climb - I Would Do Anything For Love (Meatloaf 11:53)
  30s sprint, 30s rest
  1m seated climb, 30s rest
  1:30 standing climb, 30s rest
  2m hover climb, 30s rest
  1:30 standing climb, 30s rest
  1m seated climb, 30s rest
  30s sprint, 30s rest
  **Keep turning the tension up after 30s of each interval
• 6&7.Sprint drills - Ooh Ah, Just a Little Bit & Ready to Go (Gina G & Elastica 8:21)
  Sit 1 minute (brisk pace) then do a 10s sprint/10s recovery 3x
  Stand 1 minute (brisk pace) then do the same thing as before
  Rest 30s
  Turn up resistance and do it again!
• 8. Hill climb - Learning to Fly (Tom Petty 4:00)
  Turn resistance up every minute
• 9. Recovery - I am the Warrior (Scandal 2:00)
• 10&11. Pyramid climb - Celebrity Skin & Rebel Yell (Hole & Billy Idol 6:89)
  Seated climb 15s
  Stand climb 15s
  Hover 15s
  Sprint 15s
  Recover 15s
  
  Seated climb 30s
  Stand climb 30s
  Hover 30s
  Spring 30s
  Recover 30s
  Keep going up by 15 seconds until end of song (turn up the tension to!)
• 12. Standing jog/standing run - How Do You Do (Roxette 3:12)
  Alternate no bounce for 45 seconds, with a recovery bounce for 15 seconds
• 13. Sprint - The Anthem (Good Charlotte 2:53)
• 14. Cool-down - Fourth of July (Shooter Jennings 4:26)
• 15. Stretch - #2 (Keiya Sunwalker - not sure of the name of the song)

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