Beat Riding Spin Workout

Nothing like exploring the trails along the coast of Massachusetts! Cute cows, adorable farms, early sunsets - beautiful riding all around. Get excited for this workout: it's an all around good workout with a focus on hill climbs, let's get spinning!

Playlist: Spin Playlist 2 by Katie Lothrop

HP = Hand Position. Follow Sitting and Standing Cues. If you're curious what positions you should be focused on, check out my blog post. Please use HP 1, 2 or 2.5 when sitting and HP 2 or 3 when standing - beyond that it's whatever you are comfortable with.

Workout

Please note each part is the song, the BPM and the length of the song for your reference!

With You - 86 - 4:12

1 min: Sitting Flat Road. 95 RPM.

1 min: Add 3 gears. 95 RPM.

30 sec: Standing Climb. Add 2 gears. RPM 75.

Rest of song: Sitting Climb. Drop 2 gears. RPM 85+.

I don't belong in this club - 115 - 3:43

1 min: Add 1 gear every 30 seconds. RPM 70+.

6x5 second jumps

1 min: Sitting Climb. Increase RPM by 5.

Rest of song: Drop 1 gear. Maintain RPM.

Motivation - 171 - 3:14

1 min: Drop 1 gear. RPM 75+. Standing Climb.

1 min: Drop 2 gears. RPM 85+.

Rest of song: Flat road full recovery. RPM 85+.

Extended Hard Hill Climb - 12 mins

Rescue Me - 121 - 2:39

2 mins: Add 1 gear every 30 seconds. RPM 75+.

8x 3 second jumps

Costa Rica - 128 - 1:55

1 min: Add 1 gear. RPM 75+.

1 min: Standing Climb. RPM 70+.

Senorita- 117 - 3:11

1 min: Sitting Climb. Add 1 gear. RPM 65+.

6x5 second jumps

Rest of song: Drop 2 gears. RPM 70.

Beautiful People - 93 - 3:18

1 min: Standing Climb. Add 1 gear. RPM 70+. Option to hover.

Rest of song: Sitting Climb. Add 1 gear. RPM 65+.

Talk - 120 - 3:10

1 min: Standing Climb. Add 1 gear. RPM 75+.

1 min: Sitting Climb. Drop 2 gears. RPM 70+.

Easier - 88 - 2:38

2 mins: Full recovery. Option to sit or stand.

Rest of song: Add 2 gears. RPM 90+.

Freedom - 86 - 2:42

1 min: Add 1 gear. RPM 90+.

8x2 second jumps.

1 min: Drop 1 gear. RPM to 95.

RISE - 88 - 3:13

1 min: Increase RPM by 5.

1 min: Increase RPM by 5, if you feel comfortable.

1 min: Increase RPM by 5, if you are able to.

Demons - 90 - 2:55

1 min: Drop RPM by 10.

1 min: Add 1 gear. Maintain RPM.

Post Malone - 107 - 2:54

1 min: Standing Flat. RPM 70+.

1 min: Drop 1 gear. RPM 95.

1 min: Drop to your flat road. RPM 95.

Perfect - 95 - 4:23

Whole song: Cool down - Option to sit or stand and maintain RPM above 75.

Stretching ~ 15 mins

If you have high or low blood pressure, please consult your doctor before attempting any type of exercise that might invert your head. You are responsible for your body. Please click on the hyperlinks for stretch descriptions.

2 min: Stretch calves on bike, 1 min each side

2 min: Standing calf stretch off the bike, 1 min each side

2 min: Standing Quad Stretch, 1 min each side

1 min: Standing Downward Dog

2 min: Hip Flexor Lunges, 1 min each side

2 min: Standing Glute Stretch, 1 min each side (or Pigeon Pose)

1 min: Forward Fold

1 min: Tipover Tuck

If you are able to sit/lay down:

1 min: Downward Dog

2 min: Hurdler Hamstring stretch, 1 min each side

1 min: Frog Pose stretch