Ultimate One Hour Mix

This is a Cycling pattern from www.turnstep.com. (pattern 16374)

I use a Rate of Percieved Exertion (RPE) 1 (no resistance) to 10 (sludge uphill). My class ages in range from age 11 to 60+ and everyone enjoys this workout!

  1. Public Affair by Jessica Simpson (3:21) - Warm up. We start at a 4 and finish at a 6.
  2. Sweet Dreams by Dildo Brothers (2:27) - Continue warm up into a seated climb. Usually starts at a 6 and ends at an 8.
  3. Kryptonite by Three Doors Down - (3:53) Breathless! For breathless, we climb standing for two minutes at an 8. Advanced riders have the option of increasing their resistance to a 9, hovering, or both after one minute. For the third and final minute, we increase our resistance (as much or as little as you like) and our speed (once again as much or as little as you like) and get ourselves BREATHLESS. They get the rest of the song to recover.
  4. Itsy Bitsy Bikini by Die Toten Hosen (1:58) - This is a German punk version of the Itsy Bitsy Teeny Weeny Polka Dot String Bikini song. It is super fast so I tell my class to attempt to sprint the whole song at at least a 6 or 7.
  5. Push It by Garbage (4:01) - Uphill climb 6 to 10.
  6. 8 Days a Week by the Beatles (2:44) - This is an Up and Out. During the chorus, you take it from a 6, up to an 8 out of the saddle at a little faster pace.
  7. Get Up Offa That Thang by James Brown (4:09) - Lifts (jumps) out of the saddle.
  8. No Sleep Tonight by the Faders (2.57) - This is either another Up and Out on the chorus or a sprint at the chorus.
  9. I Dont Feel Like Dancing by Scissor Sisters (4:50) - Start at a 6 and then at the first chorus take it up to a seated 9 while doing push ups on the handle bars. Back to the 6. Next chorus goes up to a seated 8 with right hand only push ups. Back to the 6. Next chorus, back to seated 8 with left hand only push ups. Back to 6 for remainder of song.
  10. Paint It Black - Rolling Stones (3:45) - Uphill climb.
  11. Sound of San Francisco by Global Deejays (3:33) - start with lifts (jumps) out of the saddle, during the "San Franscisco" parts, hover at an 8. Hovering is always lower body only, upper body is stationary. Legs are like pistons.
  12. Cum On Feel the Noize by Quiet Riot (4:50) - I like to make this a double breathless. Climb at an 8 for one minute, breathless for one minute, back to the 8 climb for two minutes (advanced riders always have the option to increase resistance or hover), and breathless for the last 50 seconds.
  13. Clouds Across the Moon by RAH Band (6:46) - This is a long cooldown song that starts at a 10 and works backwards to a 4.
  14. Stairway to Heaven by Led Zepplin (8:01) - Finish cooldown and stretching.

This is the Favorite CD for my class. There are always puddles of sweat under everyone's bikes.

Enjoy!



Added by Christy at 12:45 AM on Sunday, March 11, 2007 EST. Add to favorites (view favorites)
From: San Angelo, Texas (USA)
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