Spin Workout (Taylor's Version)

Oh my god. OH MY GAWD. Taylor Swifts new album - dead. I love it. I love her, I cried during the music video. I listened to the whole album and replayed All Too Well (10 min.) at least a dozen times. I am so excited for this workout today! It's a moderate, well-rounded workout with hill intervals and some faster cadences, all to a complete Taylor Swift playlist mash-up. Let's get Swift-y! (Rick and Morty reference!)

Playlist: Spin Playlist (Taylor's Version)

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!

Red (Taylor's Version) - 125 - 3:43

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 1 gear. RPM 85+.

Shake It Off- 3:39 - 160/80BPM

1 min: Standing Climb. Add 1 gear. RPM 70+.

6 sets of 5 second jumps

1 min: Sitting Climb. Add 1 gear. RPM 80.

Rest of song: Flat Road Recovery. RPM 80.

Better than Revenge - 3:37 - 146/ 75 bpm

1 min: Sitting Climb. Add 4 gears. RPM 80+. Increase to 90 RPM

5 x 3 second jumps.

1 min: Standing Climb. Add 2 gears. RPM 70+. Hovering optional.

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

We are Never getting Back Together (Taylor's Version) - 3:13 - 172/85 bpm

1 min: Sitting Climb. Add 2 gears. RPM 85+.

1 min: Standing Climb. Add 3 gears. RPM 75+.

Rest of song: Sitting Climb. Add 2 gears. Hold 75+ RPM.

gold rush - 3:32- 123 bpm

1 min: Sitting Recovery. Drop 2 gears. RPM 75+.

1 min: Drop 2 gears. RPM 85.

Rest of song: Sitting Flat Road Recovery. RPM 85+. Get some water and relax!

Love Story (Taylor's Version) - 3:32 - 123 bpm

1 min: Sitting Climb. Add 3-4 gears. RPM 85+.

2x 30 second intervals. RPM 100. (30 seconds on, 30 seconds break)

30 seconds: Drop 2 gears. RPM 95.

Look What you Made Me Do- 3:32 - 128/64 bpm

1 min: Sitting Climb. Add 3 gears. RPM 80+.

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

1 min: Standing Climb. Add 2 gears. RPM 64+.

False God - 3:20 - 80 bpm

1 min: Drop 4 gears. Bring RPM 70+.

1 min: Standing Flat. RPM 70+.

Rest of song: Sitting Flat Road Recovery. RPM 70+.

I bet you think about me (Taylor's version)- 4:45 - 150/75 bpm

1 min: Standing Climb. Add 3 gears. RPM 85.

1 min: Standing Climb. Add 2 gears. RPM 75.

Rest of song: Sitting climb. Drop 1 gear. RPM 75.

Dancing with our hands tied - 3:32- 160/80 bpm

1 min: Sitting Climb. Add 2 gears. RPM 80.

1 min: Increase RPM by 5-10.

6x5 second jumps

1 min: Sitting Flat Road Recovery. RPM 80+.

Blank Space- 3:56 - 96 bpm

1 min: Sitting Climb. Add 1 gears RPM 95.

Rest of song: Add 1-2 gears. RPM 95.

New Romantics - 3:50 - 122 bpm

50 s: Sitting CLimb. Add 3 gears. RPM 95.

1 min: Standing Climb. Add 3 gears. RPM 70+.

1 min: Sitting Flat. Drop 3 gears. RPM 95.

5 x 5 second jumps.

Starlight (Taylor's version) - 3:40 - 126 bpm

1 min: Standing Flat. Add 3-4 gears. RPM 70+.

Rest of song: Sitting Flat Road Recovery. RPM 95.

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

2 min: Banana Stretch, 1 min each side

If you are able to sit/lay down:

1 min: Downward Dog

2 min: Hurdler Hamstring stretch, 1 min each side