Sweat and Spin!

Class 1

Warm up - We didn't start the Fire 4:48 - allow riders to get set-up on their bike and begin to slowly warm up their legs

• 1 - Welcome to the big show .07, Boriqua Anthem 4:33. Long flat road - resistance set at 5, short bursts (sprints) we'll pick up the speed of our pedaling, may need to crank up your resistance a little bit to 7. 10, 15, 20, 25, 20, 15, 10
• 2 - My Name is Jonas 3:27 - stretch and continue down a long flat road with some resistance - add resistance gradually back up to a 6 or 7, 3 stroke cycle for this song
• 3 - Rockin Robin - 2:35. Fast Pedal with some hills - about 10 seconds per sprint, Begin every time they say "Rockin' Robin"!
• 4 - When it's Over - 4:33. Triangles - Up, back, way back - hover over your seat, if this is too uncomfortable just keep your resistance up and stay in the saddle. Every 30 seconds we'll go up and stay in each position for 10 seconds. Keep your resistance up at about 7 or 8.
• 5 - I Saw it on Your Keyboard 3:05 - Continue to work those quads for this song with some isolations. When I say go we'll stand up and pedal like we're going up a big hill and then isolate our upper body - taking away all of your bounce, concentrating on those leg muscles, then sit for a rest. Resistance 6
• 6 - Sea Lion Woman 3:39 - Long flat stretch again bring your resistance to about 5 keep up a fast pace - concentrate on your breath, oxygen into all the muscles, imagine your out with a pack of cycling friends "concentrating on moving along quickly and efficiently"
• 7- Free and Easy 3:19 - Split the class into two or three groups of about equal size. Have them do rotating 20-second sprints that you time and call out. Encourage the non-sprinting riders to cheer on their teammates. When the first group is sprinting, groups two and three should be cheering them on, and so on. Go through this circuit so that each group has at least two opportunities to sprint while being cheered on. If the other riders aren't cheering, you can encourage them to do so.

HALFWAY!!

• 8- Jessie's girl 3:14 - long hard climb, slow pace - 1 minute at 6, 1 minute at 8, 1 minute at 10
• 9 - Island 3:24 - Pick up the pace on a flat stretch (sprints) double time or on the beat, 10 second sprint/ recover 20 seconds
  20 second sprint/ recover 20 seconds
  
  30 second sprint/ recover 20 seconds
  40 second sprint/ recover 20 seconds
• 10 - It takes two 4:34 - Work and recover
  Add 1 full turn out of saddle 30 seconds, take gear off recover 30 seconds
  Add 2 full turns out of saddle 45 seconds, take gear off recover 45 seconds
  Add 3 turns out of saddle 60 seconds, take gear off recover 60 seconds
• 11 - Jump 4:24 - Every time you hear the word Jump, up your resistance and stand up from the saddle "stay up for the chorus"
• 12 - Got my mind set on you 3:54 - Downhill standing run - 2 minute standing run (8 or 9), 2 minute standing run/sprint (6-7)
• 13 - Give it your all!! Last 5 minutes of the hard part of the workout! C'mon move this! 5:21 Hill Climb - last one "like we did earlier"
  1 minute at a 6
  1 minute at an 8
  1 minute at a 10
• 14 - Bela Flec 4:43 - Long flat road "just concentrate on yourself, your breath, cooling it down, gradually bringing yourself down to a 3, just pedal imagine you're on a wide open road just enjoying the ride... feeling good because you pushed yourself"

Stretch

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