If you are looking to incorporate a really long song into one of your profiles, this is a great example of a song that has so many dynamics that it will keep your class interested throughout the 13:57 duration.
I’ll include the rest of the 60-minute profile so that if you aren’t an instructor, you can use this as a private indoor cycling ride at your gym or home. If you are an instructor, you can use this as your entire profile, and Voila! You are ready for class!
Please take a look at Cycle Profile/Workout Basics to understand my Perceived Exertion Scale and what type of bike you should be riding.
“THE LONGEST SONG EVER” PROFILE
*scroll to the bottom of the post to find my Spotify playlist and my “Quick Notes” on the ride
WARM-UP:
–Check out Cycle Profile/Workout Basics for a typical warm-up, but please play with it, make it your own, and change it up a little from class-to-class.
Game On by Pitbull, TKZee and Dario G – 3:20
Heartbreaker by Pat Benatar – 3:28
WORKOUT:
SECTION 1, HILL & SPRINT:
It’s Time by Imagine Dragons – 3:58
—Heading into our first hill at a LEVEL 8. Sit for 1 minute, stand for 1 minute, sit for 1 minute, stand for the last minute.
I Can Do Better by Avril Lavigne- 3:16
–LEVEL 7, Flat road during the verses, sprint the chorus
SECTION 2, HILL & SPRINT:
All About Us by t.A.T.u. – 3:01
–This is a seated hill. You are at LEVEL 8 for the verses and LEVEL 9 for the choruses
Chelsea Dagger by The Fratellis – 3:35
–This is a sprint, so get to a LEVEL 7. It’ll go like this: flat road for 30/sprint for 30, flat road for 20 sec/sprint for 20 sec, then 10/10, 20/20, and 30/30.
SECTION 3, STRENGTH & “JUMPS”:
I Want You Now by The Feeling – 3:50
–This is standing hill, but we will also incorporate some extra seated leg work. At a LEVEL 8, climb your hill while standing for a minute.
–Now, sit and maintain the same RPM (revolutions per minute) and stay at a LEVEL 8. For 30 seconds, transfer all of your effort to your right leg. Let your left leg go for a ride (you are not releasing your left foot from the pedal–for safety reasons, keep it attached).
–Then, transfer all of your effort to your left leg for 30 seconds.
–Stand and climb your hill for the next minute, still at a LEVEL 8.
–For the last 50 seconds, work your right leg for 25 sec and your left for 25 sec.
Locked Out Of Heaven by Bruno Mars – 3:54
–This is a “jump” song. “Jumps” on an indoor cycle are usually a quick up and down. I tend to make mine longer to give people time to adjust to their new position and not put pressure on the knees. You can do this however you’d like, but here is my suggestion according to the flow of the music:
—Stand up at 0:50, down on 1:10, up on 1:37, down on 2:04, up on 2:30, down on 2:44, up on 2:50, down on 2:57, up on 3:03, down on 3:09, up on 3:24, down on 3:38
SECTION 4, HILL & RECOVERY:
Me And You by Nero – 4:08
–Here we go into our third seated hill (SEH). We will change resistance throughout, which will hopefully help you more understand what your different levels feel like.
—LEVEL 9 for 0:30, LEVEL 8 for 0:30, LEVEL 7 for 0:30, LEVEL 8 for 0:30, LEVEL 9 for 0:30, LEVEL 10 for 0:30, LEVEL 9 for 0:30, LEVEL 8 for 0:30
Short-Term Dory-Score by Thomas Newman – 0:44
A short reprise for Mary Todd, who was insane, but for very good reasons by Sufjan Stevens – 0:48
–Stay on a flat road (LEVEL 6) for these two short songs
–-SECTION 5, THE LONGEST SONG, HILLS, SPRINTS, & FLATS:
Second Hand by Pravada – 13:57
–This is our LONG song, and the song this profile is named for. I generally stay away from long songs, because they can become pretty repetitive. However, this song is extremely dynamic, and so is our workout through it.
ACRONYMS: SEH=Seated Hill, STH=Standing Hill, SEF=Seated Flat, STF=Standing Flat, SPR=Sprint (will always be seated)
—0:00-1:10: Continue to recover, LEVEL 6
—1:10-2:20: Put on a little resistance, LEVEL 7
—2:20-2:45: STH, LEVEL 8
—2:45-3:05: SPR, LEVEL 7
—3:05-3:29: SEF, LEVEL 6
—3:29-3:53: SPR, LEVEL 7
—3:53-4:15: STH, LEVEL 8
—4:15-4:30: SEF, LEVEL 6
—4:30-5:02: SPR, LEVEL 7
—5:02-5:40: SEF, LEVEL 6
—5:40-6:46: SEH, LEVEL 8
—6:46-7:50: STH, LEVEL 9
—7:50-8:07: SEF, LEVEL 6
—8:07-8:54: SEH, LEVEL 8
—8:54-9:42: STH, LEVEL 8
—9:42-10:35: SEF, LEVEL 6
—10:35-11:04: SEH, LEVEL 9
—11:04-11:15: SEH, LEVEL 8-1/2
—11:15-11:30: SEH, LEVEL 8
—11:30-12:00: SEH, LEVEL 7-1/2
—12:00-12:05: SEF, LEVEL 7
—12:05-12:27: SPR, LEVEL 6-1/2
—12:27-12:46: STH, LEVEL 8
—12:46-13:07: STH 1/2 time at LEVEL 8
—13:07-End: SEH, LEVEL 9
-COOL DOWN:
–Check out Cycle Profile/Workout Basics for a typical cool-down, but please play with it, make it your own, and change it up a little from class-to-class.
Carry Out by Eight Beat Measure, Various Artists – 3:36
Your Song (Blackmill Remix) by Ellie Goulding – 4:42
Usually ends up being clean-up music:
Warrior//Worrier by Outlandish – 4:29
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These are the “Quick Notes” I developed so that you can take only one piece of paper to the gym with you!
Here is the playlist from Spotify, both embeded and linked:
[spotify id=”spotify:user:1271328088:playlist:4pzo0sCd2kB0E96cklFoeb” width=”300″ height=”380″ /]
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