15, 15, 15

Hi everyone!

I've gotten loads of great patterns and ideas from this site, so it's time to give back!

I call this my 15, 15, 15 class because it is 15 minutes of hills, 15 minutes of speed, and 15 minutes of out of the saddle work. Every time I teach it I get positive feedback, even though I know they are ready to kill me during class! It is a 60 minute class, but can easily be clipped down by taking out a song from each section. Enjoy!

Hills

• American Girl - Tom Petty (3:35): Warm up
• 500 Miles - The Proclaimers (3:36): Warm up - tell them to increase resistance just a little
• Fight for Your Right - The Beastie Boys (3:26): Start low. 1 full turn on for 30 seconds, 1/2 turn off for 30 seconds. Repeat
• Higher Ground - Red Hot Chili Peppers (3:22): If you can, continue where you left off and go 2 turns on for 30 seconds, 1 turn off for 30 seconds. Repeat. (Or you can have them start low again.)
• Supernatural Superserious - REM (3:23): 1/2 turn on for 30 seconds, 1/4 turn off for 30 seconds. I do this as a standing climb.
• Barracuda - Heart (4:22): 1/2 turn on for 60 seconds, 1/4 turn off for 60 seconds. This one is a deep climb with hands in position 3.

Speed

• Hot For Teacher - Van Halen (4:44): It's a quick song anyway, but I have them do speed bursts followed by 30 second rests. I use 30 on/ 30 off, another 30 on/30 off, and 45 on/30 off
• Temperature - Sean Paul (3:36): Same as above, but it's 60 on, 30 off. I have them crank the resistance a little to a medium.
• DOA - Foo Fighters (4:12): Breakaways! Start seated with resistance at a 6 out of 10. Just before the chorus, have them crank up the resistance 1/2 turn, then go into a hover for 4 counts to build up speed, then sit and sprint for 20 seconds. After the sprint they can take the resistance off. There are three breakaways in the song, and if I think they can handle it I'll have them hold the last sprint for 30 seconds.
• Suddenly I See - KT Turnstall (3:21): Simple speed bursts during the chorus

Out of Saddle Work

• Rubberband Man - The Spinners (3:36): Alternate between sitting and standing for 30 seconds each. Increase the resistance a little each set.
• Yeah! - Usher, etc. (4:10): Start at a 7 out of 10, do 30 seconds each of seated, standing, and hover climbs. For the next set, bump up the resistance to 8 and do 40 seconds each.
• Jump In the Line - Harry Belafonte (3:44): Jumps! I usually make them move up and down to the chorus. "Jump in the line, rock your body in time!" It's a fast paced song, and it's really fun for jumping.
• Shout - Isley Brothers (4:24): I use the version from the Animal House soundtrack. For this song, I start fast with low resistance, and have them bump it up during the slow parts of the song. Then move into some jumps, hovers, whatever you feel like doing. There's also a great chance for participation at the end of the song with the "Hey, hey, hey, hey"s.

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