The key to a good climbing song is the beat: it’s got to have a beat suitable for matching your cadence. Once you find it, the music will push you to keep going even when your legs are telling you to dial it back. These are my favourites.
You Shook Me All Night Long – AC/DC (3:55)
T.N.T. – AC/DC (3:48 )
Highway to Hell – AC/DC (3:59)
Thunderstruck – AC/DC (4:53)
Who Made Who – AC/DC (5:16)
It’s a Long Way to the Top – AC/DC (5:15)
Let the Music Play (Hard Candy Video Mix) – Jackie B. (3:55)
Love Shack – The B-52’s (5:25)
Break on Through [Remix] – BT vs. The Doors (7:07)
Summer in the City – Bad Boys Inc. (4:06)
Tarzan Boy – Baltimora (6:01)
One Little Slip (Original Version) – Barenaked Ladies (2:53)
Going On – Gnarls Barkley (2:54)
Mr. Hurricane – Beast (3:26)
Finger Prints – Beast (4:33)
E-Pro – Beck (3:22)
Pocketful of Sunshine – Natasha Bedingfield (3:23)
Staying Alive (Dance Traxx Remix) – Bee Gees (3:52)
Pressure (feat. Ginuwine) – Belly (3:37)
Feel Alive (Original Extended Mix) – Benassi Brothers feat. Sandy (5:39)
Run Till U Shine (Cosmic Gate Remix) – Andrew Bennet and Sir Adrian (8:00)
Thunderstruck – Birmingham 6 (5:17)
Seven Day Fool – Jully Black (3:25)
Strike It Up – Black Box (4:32)
I Gotta Feeling – Black Eyed Peas (5:24)
Boom Boom Pow – Black Eyed Peas (4:11)
Pump It – Black Eyed Peas (3:33)
One – Mary J. Blige & U2 (4:20)
For One Night Only – Bodyrockers (3:00)
Love’s the Only Rule – Bon Jovi (4:38)
It’s My Life (Techno Remix) – Bon Jovi (2:20)
Breathe (Chris Cox Penetrating Mix) – Michelle Branch (8:54)
Collider (Jorn van Deynhoven Remix Edit) – Thomas Bronzwaer (4:01)
Sunglasses – Divine Brown (3:55)
Lit Up – Buckcherry (3:37)
Gonna Make You Sweat – C+C Music Factory (4:03)
Faded (Dave Ramone Extended Mix) – Cascada (5:53)
Finally – Ce Ce Peniston (2:50)
Bruised Waters (Chicane Rework Mix) – Chicane and Natasha Bedingfield (2:59)
Viva la Vida – Coldplay (4:04)
Gel – Collective Soul (3:00)
Butterfly – Crazy Town (3:37)
Pop Culture (GYR8 Remix) – Creature (3:38)
Alive – Creature (4:02)
Dynamite – Taio Cruz (3:24)
Break Your heart – Taio Cruz (3:06)
Higher – Taio Cruz (3:38)
Keep Hope Alive (There is Hope Mix) – Crystal Method (5:43)
Name of the Game – Crystal Method (4:15)
Surfing Drums – Dick Dale (4:41)
I Like to Move It (Techno Mix) – DDR Dance Dance Revolution (3:47)
Cream and Bastards Rise – Harvey Danger (3:17)
Sandstorm – Darude (7:26)
Goodbye – Kristina DeBarge (3:20)
Phazing (Tiesto Remix) (feat. Rudy) – Dirty South (7:28)
Clubbed to Death – Rob Dougan (7:27)
Mercy (feat. The Game) [Remix] – Duffy (3:50)
Hungry Like The Wolf – Duran Duran (3:42)
In Love with a Girl – Gavin DeGraw (3:30)
Whoa is Me – Down with Webster (3:43)
Stranger – Hilary Duff (4:08 )
Hungry Like the Wolf – Duran Duran (3:42)
Copperhead Road – Steve Earle (4:30)
Shake That – Eminem (4:36)
Love the Way You Lie (feat. Rihanna) – Eminem (4:23)
Not Afraid – Eminem (4:08)
Beat It (feat. John Mayer) – Fall Out Boy (3:48 )
Labels or Love – Fergie (3:51)
Glamorous (Radio Edit) – Fergie (4:06)
Paralyzer – Finger Eleven (3:28 )
One Thing – Finger Eleven (4:39)
Elevator (feat. Timbaland) – Flo Rida (3:50)
Sugar (feat. Wynter) – Flo Rida (4:13)
Low – Flo Rida (3:53)
Club Can’t Handle Me (feat. David Guetta) – Flo Rida (3:49)
All My Life – Foo Fighters (4:23)
Bright Future in Sales – Fountains of Wayne (3:06)
Chelsea Dagger – The Fratellis (3:37)
Holding Out for a Hero – Frou Frou (Shrek 2 Original Soundtrack) (3:21)
Maneater – Nelly Furtado (4:19)
Voodoo – Godsmack (4:39)
Ooh La La – Goldfrapp (3:26)
Gallows Pole (feat. Hawksley Workman and Eccodek) – Great Big Sea (5:45)
Boulevard of Broken Dreams – Green Day (4:21)
Billy Jean (Morales and Heller Electro Warehouse Mix) – Groove Jet (3:43)
Sexy Bitch (feat. Akon) – David Guetta (3:16)
Memories (feat. Kid Cudi) – David Guetta (3:31)
Paradise City – Guns ‘n Roses (6:46)
Chinese Democracy – Guns ‘n Roses (4:42)
Last Minute (Original Mix Edit) – Ron Hagen and Al Exander (3:34)
U Can’t Touch This – MC Hammer (4:17)
Hot Cherie – Hardline (4:47)
Old School – Hedley (3:41)
The Heart of the Matter – Don Henley (5:22)
Cry Love – John Hiatt (4:21)
Euro Dancer (One Night in Paris Radio Version) – Rob Hilton (3:18)
From Paris to Berlin (Radio Edit) – Infernal (3:29)
Hot (Cahill Radio Edit) – Inna (3:01)
I’m Ready – Wyclef Jean (3:55)
Working Day and Night – Michael Jackson (5:15)
We Didn’t Start the Fire – Billy Joel (4:50)
We R Who We R – Ke$ha (3:24)
Blah Blah Blah (feat 3OH!3) – Ke$ha (2:52)
Jugni (Remix) – Sneha Khanwalker et. al. (4:43)
Sex on Fire – Kings of Leon (3:23)
Manhattan – Kings of Leon (3:24)
Fire Burning – Sean Kingston (4:03)
American Woman – Lenny Kravitz (4:22)
Are You Gonna Go My Way – Lenny Kravitz (3:32)
When You talk About Love – Patti LaBelle (5:33)
Just Dance – Lady GaGa (feat. Colby O’Donis) (4:02)
Just Dance (RedOne Remix) – Lady GaGa and Kardinal Offishall (4:19)
Poker Face – Lady GaGa (3:57)
Poker Face (Jody Den Broeder Remix) – Lady GaGa (8:05)
LoveGame – Lady GaGa (3:32)
Paparazzi (Demolition Crew Remix) – Lady GaGa (3:54)
Telephone (Kaskade Extended Remix) – Lady GaGa and Beyonce (5:24)
Don’t Stop Believin’ (Radio Edit) – George Lamond (3:42)
The Immigrant Song – Led Zeppelin (2:27)
Bleeding Love – Leona Lewis (4:22)
High Heels – Lola (3:39)
Finally (Classic Radio Mix) – Love to Infinity (4:09)
Paper Planes – M.I.A. (3:24)
To Get Down – Timo Maas (3:33)
Give it 2 Me (Paul Oakenfold Edit) – Madonna (5:00)
4 Minutes (feat. Justin Timberlake) – Madonna (4:05)
Good vibrations – Marky Mark and the Funky Bunch (4:29)
Beside You – Marianas Trench (3:38)
The Cup of Life – Ricky Martin (4:39)
Breathe Stretch Shake – Mase (3:17)
Two Step – Dave Matthews Band (4:56)
Stereo Love (DJ Myeloo & DJ Dark Extended Mix) (feat. Alicia) – Edward Maya (6:35)
Enter Sandman – Metallica (5:32)
Supermassive Black Hole – Muse (3:29)
Ibiza sunrise (Classic Dub Edit) – Myon, Shane 54 and Labworks (5:00)
Stayin’ Alive – N-Trance (4:05)
Paradise City – N-Trance (4:31)
Hot in Herre – Nelly (3:48)
Gotta Be Somebody – Nickelback (4:13)
The Hand that Feeds – Nine Inch Nails (3:32)
Dread Rock – Oakenfold (4:40)
Starry-Eyed Surprise – Paul Oakenfold (3:45)
Find Yourself (Original Mix) (feat. Sarah Howells) – John O’Callaghan (4:39)
Dangerous – Kardinal Offishall (3:53)
I Don’t Wanna Stop – Ozzy Osbourne (4:00)
Sweet Dreams (Doug Laurent Mix Edit) – Overdub (3:15)
Vanilla Twilight – Owl City (3:52)
Beware of the Boys (Mundian to Bach Ke) [Hi-Lectro Remix] – Panjabi MC (5:39)
Jugni (Kuldip Manak) – Panjabi MC and Kuldip Manak (4:52)
Fool’s Gold – Graham Parker & The Rumour (4:16)
Boys Wanna Be Her – Peaches (3:56)
Granite – Pendulum (4:29)
I Kissed a Girl – Katy Perry (3:01)
Hot ‘n Cold – Katy Perry (3:40)
Teenage Dream – Katy Perry (3:47)
California Gurls (feat. Snoop Dogg) – Katy Perry (3:56)
U+Ur Hand – P!nk (3:34)
I Know You Want Me (Calle Ocho) – Pitbull (4:04)
Raspberry Beret – Prince (3:33)
Call on Me (Eric Prydz vs. Retarded Funk Remix) – Eric Prydz (7:33)
I Don’t Need a Man – The Pussycat Dolls (3:39)
Don’t Cha – The Pussycat Dolls (4:32)
Candy Bottom Girls – Q-Unit (3:38)
C’mon ‘n Ride It (The Train) – Quad City DJs (7:31)
Under Pressure – Queen (3:58)
The Gambler (world Cup Final Version) – The R Team (3:13)
Jai Ho – A.R. Rahman et. al. (5:19)
Jai Ho – A.R. Rahman and the Pussycat Dolls (3:42)
Disturbia – Rihanna (3:59)
Disturbia (Craig C and N***e’s Tribal Mayhem Mix) – Rihanna (8:22)
Take A Bow (Tony Moran and Warren Riggs Encore Club) – Rihanna (9:18)
Wait Your Turn (The Wait is Ova) – Rihanna (3:50)
But Tonight We Dance – Rise Against (2:48)
Show Me – Robin S. (4:05)
Dancing on My Own – Robyn (4:46)
Sympathy for the Devil – The Rolling Stones (6:19)
YouCan’t Always Get What You Want (Soulwax Remix) – The Rolling Stones (6:07)
Rose Colored Glasses – Kelly Rowland (4:01)
Welcome to the World – Kevin Rudolf and Rick Ross (3:03)
Ceu da Boca – Ivete Sangalo
Drowning (Face Down) [Radio Edit] – Saving Abel (3:38)
Move Any Mountain – Shamen (3:29)
Rainy Monday – Shiny Toy Guns (4:00)
Palladio (Radio Edit) – Silent Nick (3:39)
Summer Rain (Alex K. Klubbed Up Mix) – Slinkee Minx (6:08)
No Mistakes – Patty Smyth (5:24)
The Power – Snap! (5:44)
Piece of Me – Britney Spears (3:32)
Hyperspace – Nada Surf (4:35)
Cobrastyle – Teddybears feat. Mad Cobra (3:00)
You Gonna Want Me – Tiga (3:20)
The Way I Are (feat. Keri Hilson & D.O.E.) – Timbaland (2:59)
Boardmeeting (DJ Mixstar) – Timbaland (2:29)
If We Ever Meet Again (feat. Katy Perry) – Timbaland (4:53)
SexyBack – Justin Timberlake (4:03)
Funky Cold Medina – Tone-Loc (4:09)
Free – Train (3:58)
Black Horse and the Cherry Tree – KT Tunstall (2:52)
Don’t Call Me Baby (Bimbo Jones Club Mix) – Kreesha Turner (6:25)
City of Blinding Lights – U2 (5:48)
I’ll Go Crazy if I Don’t Go – U2 (4:05)
Blood on My Hands – The Used (3:18)
OMG – Usher (4:29)
Stronger – Kanye West (5:12)
Love Lockdown – Kanye West (4:30)
Magnificent – U2 (5:24)
DJ Got Us Fallin’ in Love (feat. Pitbull) – Usher (3:42)
My Strongest Suit – West End Orchestra Singers (Aida) (5:18)
I Got It From My Mama – will.i.am (3:57)
Check it Out – will.i.am and Nick Minaj (4:11)
No Stress (Original Club Mix) – Laurent Wolf (7:00)
Prophecy – Remy Zero (3:24)
Last Updated: January 24, 2011
S p i n n i n g M u s i c 
I enjoy reading an article that will make people think. Also, thank you for allowing me to comment!
Hi I love a bit of hard house/techno and one of the best hill climbs ive done recently is Blade (Jon Doe & Kutski Remix
has anyone got one to match
Grabbed it! I am fond of house but my classes aren’t, so I sneak it in a song at a time. I get the best mind-body connection to instrumental songs.
This one is great :-)
https://itunes.apple.com/de/album/faster-than-light-single/id627960761
I agree Jan, thanks for posting! Faster than Light by Jens Mueller. I love featuring songs from different countries and talking to riders about what people are cycling to in various places. This one isn’t available on my iTunes but I am sure I will be able to find it elsewhere.
Hello! Do you know if they make any plugins to help with
Search Engine Optimization? I’m trying to get my blog to rank for some targeted keywords but I’m not seeing very good gains.
If you know of any please share. Appreciate it!
Hi I would just like to say your site has helped me LOADS regarding picking my playlist for spin I wish I could thank you in person it has helped me so much!
Looking for download songs for spinning classes
Sorry Anna, I don’t offer downloads here. I mostly use iTunes for music.
One of my favourit at this moment: Parachute Youth – Can’t Get Better Than This .. very good song for many different exercizes..! :)
Two great climb songs:
If I Can Dream – Elvis Presley
The Chain – Fleetwood Mac (climb first part in saddle during verses, standing during chorus, reach the top begin down hill as music picks up until a sprint for end of song)
It’s really very complex in this full of activity life to listen news on TV, therefore I only use world wide web for that purpose, and get the most up-to-date news.
Interesting list although there’s not a lot there that personally inspires me as a newly qualified instructor. Best climbing track for me has to be Seven Nation Army by the White Stripes although from your choice above i’d possibly think you’d consider it to be more of a jumps track.
Worst and therfore best hill track climb, Mama by Genesis, I think the version I have is about 7mins long!
Hi, I think it would be somewhat beneficial if I share of of my Playlists as it might be hard to imagine the type of music I describe as ‘Trance, Techno, Hardcore, etc’. This is for a 45 minute class and is mostly atmospheric trance with some heavier, harder sections to the profile:
1. The Sky (Extended Mix)- Mat Zo, Linnea Schossow
2. Reformation- Sonic Element, Trance Arts
3. Restless- NOK, DJ Fabio, Moon
4. Move 2 Groove- Dougal & Gammer
5. Nothing Inside- Sander Von Doorn, Mayaeni
6. Asgard- Ocean 9, Nordic
They are all fairly long songs as without going into too much detail tracks 1&2 are flat roads with the gearing cranking up throughout as you move out of the warmup phase and 2 contains heavier, standing sections. 3 is a steady paced climb that begins seated and elevates into standing as the track gets more substantial. 4 is the most interesting, I use more context in it as it leads on from the previous track where the class are riding up a hill/mountain in a group (the peloton) and this track is introduced with an individual race element, so it begins as a seated climb in the peloton and about 40 seconds in the beat arrives big time and the class perform a breakaway from the peloton, in a real race this is going up a gear and powering it at the same cadence usually standing if power increase is significant, so this is communicated to the class at the breakaway point by adding some resistance and moving to standing maintaining cadence, this is a much higher power output and is essentially a work interval, the song later slows and a recovery interval consists of standing climb at much lower cadence. I then tell the class how the peloton is starting to catch up and they need to speed up again, so resistance is added and cadence is picked back up to the previous level right as the music kickin in again. This is a longer work interval and goes into a seated climb halfway though and then to another recovery, before finishing the track with standing climb with slowly decreasing resistance as the climb reaches its crest. Track 5 is speed intervals which simulates the mountain decent, with the slower (woman singing) parts being flat sections on the mountain where riders can close their eyes and visualise the clouds around them, and the speed intervals of the decent sections being the faster breaks in the song, it’s very dramatic. Track 6 is the cool down and stretches etc, but stays with the trance theme. By the end of this intense class the participants feel like they’ve been in a nightclub and love it, but actually they have been building endurance and burning fat in the 70-75% heart rate zone in tracks 1,2,3, and doing interval training in tracks 4&5 with heart rate going from around 65% to the lactic threshold bashing 92%. It’s fun but with a sound physiological profile powering it behind the scenes!
This list makes me want to throw myself into the flywheel just to end the Aural pain, am I the only Spinning instructor who uses properly scorched DJ music and genres such as Phy-trance, Progressive House, Hardcore, Techno, and Hard Dance. You don’t need ridiculous pop lyrics for motivation if you have music that actually fits the mood of the class you know. Try http://www.beatport.com and only use lossless AIFF flies for superior quality.
That’s all well and good, and if niche music is your thing, go for it. However, a lot of us run spin classes for the general populace and like it or lump it, pop does well for a reason – it appeals to the broadest amount of people.
I myself do the occasional Elvis spin montage or throw in a few Beatles songs. They work, but I need to know my audience appreciates them. Don’t slag off this list because it’s not to your musical taste, this is a great list to appeal to the general public.
Thanks Xopher and Dan. Xopher, I checked out Beatport and it looks great. I am always looking for good music and so are the other instructors who drop in here – please drop in again to share your favourites with us.
I tend to genre-bust a bit in my classes and like Dan, I find that most of my riders want Top 40 but with regular variations, mostly into trance/house and classic rock.
It’s also relevant to consider what the other instructors at your gym play. For instance, we had a wildly popular Friday lunch class that was almost exclusively House and Techno, but when other instructors used it, it didn’t really take off. We have another instructor who plays almost exclusively 90s rock. I think it makes sense to differentiate yourself by looking for gaps in your gym’s roster and being the person to fill them (assuming that you have an affinity for that type of music).
http://www.youtube.com/watch?v=pLKV8JAoiq4 My contribution! cheers from Brazil!
Thanks Eliel, and hi from Canada. Love it! Number Two by 009 Sound System.
Two of my favorite climbs are All Summer Long, Kid Rock and Save a Horse (Ride a Cowboy), Big & Rich. They are great tunes with strong beats!
Try Civilzation by Justice and Hier kommt Alex by Die Toten Hosen
This is a great job on this article. Information like this should be shared. Im impressed by your views and would love to see more of this content. Thank you for your intelligently written content.
Interesting list- can I suggest a few additional killer climbing tracks?
Finally- By Kings of Tomorrow
Killer- Seal ft Adamski
Sunday Shoutin’- Jonny Corporate
and my all time favourite track which has personally got me up mountains while on a play loop
Witness the fitness- Roots Manuva
I’d have put Move any Mountain by the Shamen as a speed work track personally as it’s more of a 130 bpm track
Cracking site.
Liam H http://www.cyclingfitness.hubpages.com
Thanks Liam – all new stuff I hadn’t heard before. My faves are Killer (I liked the Peter Rauhofer Remixes Pt 1 and 2) and Sunday Shoutin’ (Roy Rox mix), which is tons of fun.
Hi,
I love all of the information on this website. It is so helpful to new instructors like me who are looking for ideas for profiles. Question for you, I am working on a profile that pairs climbs with interval work. I would like to keep my riders in the saddle for the duration of the first hill which is about 6 minutes. I know my riders and they get itchy when they sit too long. Any helpful hints on things you do or cues you use to keep them seated and committed to the hill?
Thanks!
Rachel
Hi Rachel,
In the saddle climbs were always my least favourite drill as a rider and continued to be so as an instructor. I found it really hard to get the resistance right, and I think many riders have the same issue. At least, when I do seated climbs in class, I watch my riders’ legs – some are clearly taking it too easy, others have to be cued to back off on the resistance because their cadence is way too low.
I was surprised when I got a heart rate monitor and realized that even a seated climb that felt to me like slacking kept my heart rate in the 140 range – it is really good cardio. Tell them this – that it may feel like recovery, but their heart will tell a different story.
The first thing I’d do is cue them on what intensity they should use. I will describe how they should feel and often choose a local hill that many will know and get them to visualize climbing it. This will get them to set the resistance right. Then I’ll cue the right cadence, especially if I see someone with too much resistance. One of my favourite ways to describe intensity is something like, “Okay, it’s going to take us six minutes to climb this hill. You need to be able to go to the top without stopping, but I want just enough resistance on the bike so that you’re a little worried you won’t make it. We’ll get a recovery break at the top and I don’t want you to have anything left over when we get there. When you get to the top, you should need the recovery.”
I also do resistance checks every minute or two: “How is your resistance? If it feels too easy, add a little.” “I see some people pedaling too slowly. Pick up the pace. If you can’t, you need to back off on the resistance a bit.”
All the best,
Cynthia
Hi Cynthia,
I am so glad that I have come across your wealth of information! I was simply looking for some music ideas and think I stumbled on a pot of gold!!! I am a new instructor and absolutely love it. I thought I would mention my all time favorite seated and standing on the chorus song….Duffy-Mercy. This song has been great and a favorite of my class. Thank you so much for all your knowledge. It will be so useful to me and my class!
I’ve been a spinning instructor for a few months and I come to this site daily!
My favorite climbing song that I’ve used is “Porn Star Dancing” by My Darkest Days. We start off on a heavy climb…running in the saddle at that high resistance on the chorus. We get a break out of the saddle during the Ludacris vocals…then back down without touching the resistance. LOVE IT.
I also like “Woke Up This Morning” by Alabama 3. It’s the theme to The Sopranos…and it’s funny watching the riders faces when they recognize it! It’s a great song for a heavy climb.
Hi Dana,
Glad you like the blog! Thanks so much for the suggestions. I downloaded Woke Up This Morning (Detroit Mix) and also the Dam Metal Jam Mix which sounded interesting.
Hi Cynthia, somebody recommended this website on facebook and I think is awesome, I love music, I love beats, and I loving your playlist, I have tons of song too… have you try Shakira? her songs have nice beats, I play today ADDICTED TO YOU, everybody was happy and ask me to put it again lol, also GYPSY AND OJOS ASI are very good… I found some remix that are good, like Cyndi Louper remix is awesome 10 minutes…
Thanks Yoli, glad you like it! I really enjoy Shakira, too – She Wolf made last year’s list of the Top 25 Spinning Songs. Thanks for pointing me to these songs. Addicted to You took me right back to my last vacation and the Freemason’s Remix of Gypsy is cool.
Superhero by Janes Addiction
Great stuff! Thanks for looking it up and posting the title for us. Far cry from the days when you had to walk into a record store, hum a few bars and hope the employees knew the song.
That is so funny, I was creating a setlist today and thinking how did people do it when all they had was casettes?!
I have some songs to add, as I just received an MP3 player and have started to put together my list for the 2011 season; Extreme Ways – Bourne Identity soundtrack (Moby), Sinnerman – The Thomas Crowne Affair (Nina Simone) and Time is Running Out (Apollo 440). I hope everyone enjoys those. Happy New Year.
OOH, I forgot to mention the opening song from the series Entourage by Janes Addiction, not sure of the name though.
Hi Matt – I love Sinnerman (check out the Felix de Housecat remix). Never thought of spinning to Extreme Ways but I think it would work just great. Also enjoyed Time is Running Out. Trolled around iTunes for the name of the Jane’s Addiction song you mentioned but couldn’t find it. Thanks for posting!
Hi Cynthia
Wow what a brilliant website, I am doing my theory and practical examination next week Saturday to become a spinning instructor. I have chosen the song “Juliet” by Taylor Swift – to do a seated climb coming out the saddle on the chorus. I would like to hear your opinion on this.
I have saved your website under my favourites – because I am certain that I am going to refer to it for music choices – what an excellent idea
Regards
Sarah
Hi Sarah!
So glad you like the blog!
Do you mean Love Story? I think that’s the right song. I listened on Youtube and was initially worried the verses didn’t have enough energy for a seated climb, but I love the energy of the choruses – I think coming out of the saddle will be just the right thing, and that overall, it will work just fine.
Good luck with your spinning exam! Drop by again and let us know how you did.
Thanks for sharing all this valuable info. I have been teaching spin just under a year and love it. Your site has been tremendously helpful. I had a participant ask me to incorporate more out of the saddle work to improve their watts here. I feel I get a better workout in the saddle so I am not sure how to incorporate this. Do you have any tips? I am very much a sit and grind it out kinda gal. Also, I am unsure why instructors would switch between standing run to low aggressive climb (butt over the saddle) or do jumps. I clearly need to add more variety to my workouts but I would like to know why these drills are beneficial.
Hi Cynthia,
Thanks for dropping by the blog and commenting!
I always use a combination of in and out of the saddle climbs in my classes, though I am partial to standing climbs. Back before I taught spinning, and before I had a heart rate monitor, my impression of seated climbs was that they weren’t tough enough. I was really surprised to find that my heart rate stayed in the 140+ range during seated climbs. I sometimes mention in class that seated climbs feel easier than standing climbs but they’re still well into the aerobic range. I find that slower beats are ideally suited to seated climbs, while faster songs lend themselves to standing climbs. Most songs can suit either, so you can also cue the class to do some of each or choose which style to do.
The aggressive stance is really good for working hamstrings. RPM calls it a “pull-back climb” and says it’s good for both glutes and hamstrings. I don’t do hovers or isolations (keeping the upper body still in this position) because it puts too much strain on the knees and spine. The Spinning program lists isolations as contra-indicated for this reason.
As for jumps, the Spinning website gives this rationale for them: “Jumps develop overall strength, timing and balance by utilizing the muscles used to shift from the seated to standing position and back.” There is some controversy about the safety of jumps but most of the concern relates to so-called “popcorn” jumps (up/down on less than 2 counts or 2 counts on faster songs, so riders are unable to make the transitions smooth).
Hope this is helpful!
Cynthia
Great one, Dale – thanks!
Best seated light hill but keeping the cadence up (on the beat of the song just under 100rpm serious power) really gotta pump those legs :Radar Love-Golden Earring
Cynthia, I’m glad that you enjoy the Podcast. Thanks for all you do here.
Ooh, that one’s going in my next rock ‘n roll playlist.
John, I just realized you’re THE John from the Indoor Cycle Instructor Podcast. I love that podcast! My favourite episode so far is the one with Fraser Quelch and his Storm Training system. It was inspiring. (Readers, if you haven’t checked out John’s podcast, you’re in for a treat. He interviews subjects from the world of Spinning (even Johnny G!) who have all sorts of new ideas. John’s podcast is called Indoor Cycle Instructor Podcast and it’s available on iTunes. You can also check out his website at http://www.indoorcycleinstructor.com.)
I listen in the car on my way to work, and when I head out to my women’s golf night on Thursdays.
My absolute favorite is “Strangle Hold” from the Motor City Madman – Ted Nugent. The live version is ~8 minutes long at 74 rpm
Thanks John! What are your favourite climbing songs?
Cynthia
I find the best climbing songs are at 70-80 rpm, what I categorize as Training Rate levels I to G