Workout Wednesdays: Farewell Spin Class

So guys – I’m moving to Singapore.  I mentioned it before, but this week it started to hit home even more because I am saying goodbye multiple times every day – each session I have with a client is our last; each class I teach is my last; it’s all one big “final fling” type of feeling this week.

That said, it only made sense for my last playlist at the Fox Fitness Center to be themed around the tough (and sometimes happy/freeing) parts of saying goodbye.  Here are the tunes:

GoodbyeSpin

We kick in with a semi-sad country song about bein’ gone (for a warmup), then launch into a fast-paced up/down run (on 30 second intervals) to warm up legs and positions.  From there, we add big and drop into a single/double (increasing the double time resistance slightly with each drop) and maintain that resistance level into a 3-part power climb – 20, 30, and 40 second standing runs at high resistance.

Song #5 turns into a longer power climb (40, 50 and 60 second seated runs) which gets us to a scale-back portion (resistance down 1 full turn) to try and maintain a steady standing run.  By song #7 we are building back into a steady climb, then hitting 4 x 1-minute sprints at a moderate-high resistance in #8.

Finally, the ride drops into position practice (sitting, standing, aggressive/third position) on 8-count and 4-count rounds, finishing out with a Riders’ Choice sprint (3 x 45-seconds, riders choose position and intensity) and the saddest (but also, in this case, most accurate) cooldown song ever.

Should you try this one, your legs might be shaking and your heart might be heavy, but I can guarantee you that you won’t forget it – as I sincerely hope my students won’t forget me.

Do you like a themed Spin class, or do you just like to ride to some good music?

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Workout Wednesdays: Mountain Biking Spin Class

Hey there fit readers!  It’s Wednesday, which means it’s time for yet another superfun playlist that I’m working on in my Spin classes this week.

This week’s theme is mountain biking – lots of technical work and one long, continuous hill (yep – it lasts for FIVE songs!).  Check it out:

MountainRideWe take off (after a warmup song) on a long flat path (double time seated) to the mountain – then proceed to hit some rollers (single beat / double beat) and a standing quick steady into a stand / aggressive / sit combo (8 beats in each position, dropping to 4 beats after the first 2.5 minutes of song 5).

From there, the hill begins – we start with a steady standing build and drop into a “power climb” (on beat with bursts of tempo running) for song 7 – then reverse it and build in the saddle and stand into a “power climb” on song 9.  Song 10 is the longest – and also the last – so we use it to push to the top of the mountain in three 1-minute tempo pushes – with resistance adds to max.

Sound like fun?  This is what’s happening in at least one L.A. gym this week…

What are your favorite tunes right now?  Leave me a comment!