Do you teach indoor cycling? If you’ve got a playlist or profile you really like, and want to share it, you can post it here in a comment.
Do you teach indoor cycling? If you’ve got a playlist or profile you really like, and want to share it, you can post it here in a comment.
Hi Cynthia,
I am auditioning for a gig at Equinox today ~ my dream job! This is the playlist I’m going to use. They do not like jumps so this is pure rolling hills. It is a 48 minute work-out. I have used your format for writing up the song list and used a few of your songs and mine as well. Let me know what you think! You are free to publish it for sure!
- Denise
Today we are going to see three rolling hills. After our warm-up, we’ll start with a quick but steep four-minute climb and then sprint downhill for almost 6.5 minutes. We’ll climb up for about nine minutes then down for four then back up for about seven minutes and sprint back down before cooling you off.
Working Day And Night (5:15) Warm up, stretch and begin to increase speed throughout song
U Got The Look – Prince (3:48)
Legs should be good and warmed up by now so let’s start with the resistance at about 5/10 and each time we hit the chorus let’s add the resistance on, get out of the saddle for 20 seconds and push through it. Once seated, leave the resistance on but don’t stop pedaling to the cadence of the music. If that is too hard, take a bit off. We are just getting started. Each out-of-saddle burst 20/20/20.
:53 – 1:13 – resistance to 6/10
1:41 – 2:01 – resistance to 7/10
2:44 – 3:04 – resistance to 8/10
Beds are Burning – Novaspace (3:21)
Sprint out each chorus 35/30/30. Advanced riders can turn the last sprint into a full 60 seconds, through the end of the song.
:44 – 1:20 (15 second recovery)
1:35 – 2:05 (15 second recovery)
2:19 – 2:47 (or sprint until the end creating a full minute sprint to the end)
Cry for You – September (3:28)
A great sprint song with three sprint periods each one is 30 seconds long. There is again a quick recovery of only 15 seconds between the second and third sprint. 30/30/30
:59 – 1:29 (40 second recovery)
2:05 – 2:35 (15 second recovery)
2:50 – 3:19
Give it 2 Me – Madonna (4:48)
The first hill is behind us. This is the start of a nine-minute climb but what is different about this climb is during the chorus, which we’ll hit seven times during these next two songs, we are going to take the bounce out of our pedal stroke and isolate. Advanced riders should increase the tension after each no bounce chorus.
I want you to climb with the beat, with a slight lean towards the down stroking pedal. I will call out when to isolate. You may have to slow down your pace to keep the isolation in your lower body. The slower the cycling, the more pressure you will feel on your muscles as you isolate (this isn’t a bad thing).
Start this song with tension at 5/10 (10 being your max effort). During each chorus (15/15/15/30) take the bounce out.
1:00 – 1:15
2:00 – 2:15
3:15 – 3:30
4:00 – 4:30
Viva la Vida – Coldplay (4:04)
Again, keep climbing with the beat, with a slight lean towards the down stroking pedal. We will move into isolation mode three more times during the song by keeping your upper body perfectly still and pedaling only using your legs. You will instantly feel the pressure in your legs and glut muscles. We will recover for the last 30 seconds of the song before sprinting down hill again.
1:10 – 1:37
2:20 – 2:46
3:14 – 3:37
Stoned in Love – Chicane featuring Tom Jones (3:57)
One of the greatest sprinting songs ever. 30/30/30 seconds, one at each chorus. I want your tension at 4/10 or 5/10 and when you hear the chorus. I want you to GO LIKE STINK. Advanced riders looking for that pleasantly thrashed feeling can do them as standing sprints.
:29 – :59 (45 second recovery)
1:44 – 2:13 (30 second recovery)
2:44 – 3:13
Keeps Gettin’ Better – Christina Aguilera (3:03)
This is the start of our last climb and it is a fast one. Your resistance should be at 5/10 to start. During the chorus we’re going to crank a full turn on, get out of the saddle and power up this hill. Envision the top. Imagine something you want and you need to get there fast. I like to imagine Brad Pitt with a plate of brownies and some fine wine. Each chorus is 15/15/30 with 30 seconds in between to recover.
:43 – :59
1:29 – 1:43
2:13 – 2:43
So What – P!nk (3:34)
Continue this fast-paced climb although this time we are staying in the saddle to get to the top. 30/30/30 bursts
:34 – 1:05
1:30 – 2:02
2:24 – 2:55
Million Miles Away – The Offspring (3:42)
20/20/40 Remember, the faster you recover from each sprint, the better shape you are in. If you are not fully recovering, think about doing every other sprint or sprinting half of what I’m instructing you to do. Either way, pace yourself and you will get through it.
1:00 – 1:20
2:00 – 2:20
2:50 – 3:30
cool down – stretch – and have a great day!
Denise – i just had to tell you that I LOVE your classes!!! They are amazing! So easy to follow and teach and they really give a fantastic workout! Keep posting them because they are worth their weight in gold!! Equinox is lucky to have you, girl! Christine
Tri Girl – thanks a MILLION! It’s funny because I look at that playlist and think “wow… that’s an easy ride!”. I have managed to keep a good fan base for over a year now so I need to challenge them more. I’ll post more workouts soon!
Xv1 – ( 48.1 Minutes)
We are going on an endurance ride today beginning with a 16 minute climb. I’ll offer you a one-minute recovery at the top before we begin picking up speed, doing some jumps, climbing another five-minute hill and then sprinting downhill for seven minutes. Stick with me here…!
4 minutes – Madonna (4:07)
Warm-up
Forever – Chris Brown (4:43)
Take a drink and jack up the tension. Begin at 4/10. We are still warming up those legs so nothing crazy but enough to make you feel like you are moving up hill. We’ll continue to add resistance throughout this almost five-minute song. Use this song to focus on pedal stroke, knee alignment and breathing.
Makes Me Wonder – Maroon 5 (3:33)
Crank up the resistance to 7/10 and get out of the saddle for this 3.5-minute song.
Somewhere I belong – Lincoln Park (3:37)
Climb with out of saddle bursts 25/25/25
Take first 20 seconds to grab some water. We’ll take the resistance down to 5/10 to start but add it back on for each 25-second burst. Our bursts will be out of the saddle but if you want to challenge yourself more, stay IN the saddle.
1:05 – 1:30
1:52 – 2:16
2:45 – 3:09
Awake – Godsmack (5:04)
In the saddle. Mix the resistance up throughout the song. Close your eyes and imagine the road. This is a heavy climb. Feel the beat and get into it. Keep your cadence in check with the resistance following the beat. If your legs are going faster than mine, take some resistance off and pick up your pace. A recovery period awaits you after this song.
Situations (1:19) – Recovery
Promiscuous – Nelly Furtado (4:04)
Jumps 33/33/33
Nothing crazy. Use this song to slowly get the heart rate going following a recovery. Make it interesting and get a show of hands from the class during the recovery on whether they want to do 8 counts for all three sets or get progressively more difficult by doing 8 count, 4 count and then 2 count.
:36 – 1:09 – 8 count – 4 sets
1:43 – 2:17 – 4 count – 8 sets
2:50 – 3:24 – 2 count – 16 sets
Black Cat – Janet Jackson (4:51)
Back on the hill and this one is a steep one. Crank that resistance up to 8/10 and leave it there. Get into the rhythm. Feel the beat. Feel the road get steeper and motivate your self to get to the top.
Pretty Vegas – INXS (3:29) – Sprints 20/20/20
:32 – :52
1:26 – 1:46
2:58 – 3:18
Boys of Summer – The Ataris (4:20) Sprint 20/20/40
This is it! The end of today’s ride. Challenge yourself and make the third and last sprint a sprint to the end. Our road will flatten out and we’ll cool down after this.
:45 – 1:05
1:45 – 2:05
3:16 – 3:57
Cool Down
Denise – Good luck with your audition at Equinox! Let me know what happens. Great music suggestions. I really like the heavy rock, and Black Cat is awesome. Thanks for posting,
Cynthia
You got it. More to follow but just so busy lately. Equinox hired me but as a sub which is what my expectations were. The Group Fitness Manager is going to work with me to mentor and mold me into hopefully a great instructor! I’m very happy with subbing and will keep you posted for sure.
Hey there. A club that I started working is starting to put into motion a “race day” and in prep for that they want the instructors to do a strength and hills day each day next week. Do you have a fav list out of all the wonderful playlists you have posted that might correlate with strength and hills or, could you shed some light on how to go about putting together a strength and hills ride. Thanks. Greatest site ever for ideas. Thanks you.
Hi Debbie,
Thanks for visiting the blog! So glad you find it useful. Generally a strength ride runs at 75-85% of riders’ maximum heart rate, using moderate to heavy resistance and a cadence of 60-80 RPM. Basically, the entire class is on a hill. Riders are encouraged to do no more than two strength rides a week, and take 48-72 hours between them.
Probably the closest playlist on this blog would be the Best of 2008 Spin Mix (Version 2), since it’s got 20 minutes of climbing (a 13 minute hill, and an 8 minute hill), but you’d still have to modify it. You’d skip the sprints (cadence and heart rate too high), and replace them with jumps and a combination of standing and seated climbs, plus a nice long warmup and cool down. You could customize a playlist by looking at the climb and lifts/jumps pages and doing searches on the song titles for suggestions on drills for each song.
I’ve heard of instructors doing all-climb rides, alternating between standing and seated climbs and I’ve got a playlist for that in the works. This would also make for a good strength ride.
Other instructors – any ideas?
Thank you. It’s something to work on this weekend. Sometimes I wonder how I got myself into this after 15 years on Wall St. but then I think of how much more fun I am having – without the cash of course. Ha!
Hi!
This is a fabulous cite, kudos to Cynthia.
I recently became a certified cycling instructor- I have had 10 years of personal training experience. Long story but I injured myself training for a 1/2 marathon and thankfully I found spinning – it’s more challenging than running ever was. Now that I’m certified I’m nervous about teaching- I’ve been working one on one with clients and I’m not sure how to coordinate the music, cue, and keep everyone motivated. I am not the most extroverted person but I do love to spin :-). The music and the instructor make the class so… suggestions and advice would be greatly appreciated! Thanks, Judy
Hi Judy,
I’m pretty new, too. I’ve only been teaching for about a year, and unlike you, I don’t have a background as a personal trainer, so maybe some other readers with more experience will share their thoughts as well. Here are my thoughts on becoming the best spin instructor you can be:
1. Go to other instructor’s classes. You’ll pick up everything from music ideas, to drills, to cueing, and motivation. Try to hit the classes that are always full, and have a devoted following. Things I look for: spontaneous whoops from riders during the ride (LOVE those), spontaneous applause after class (doesn’t count if the instructor starts it), and riders who approach you after class with positive feedback. (Best compliment I ever had? One regular told me she’d driven downtown on her day off just to attend my class. I was wildly flattered.) If you attended a class that didn’t work, that’s still instructive. Really think about why it didn’t work.
2. Keep a log. I keep a workout journal anyway, so I always take a moment after class (mine or someone else’s) and jot down my impressions and any tips I picked up before I hit the showers. If I missed something in the profile that didn’t work, I’ll make a note to fix it. If it seemed like a runaway success, I’ll flag that, too. Those are my go-to profiles for when I sub someone else’s class.
3. Practice your profile/playlist on your own before you run it in class. It’s usually pretty obvious where the bumps are. I still do this. I practiced the Call on Me Spin Mix before I ran it and realized that the last song before the cool down didn’t have enough energy to carry what I was asking the riders to do, so I swapped in a different song for today’s class, and it worked just fine. I carry a sheet into class with me reminding me of the key elements of the profile so I can cue what’s coming up.
4. Aim to get your riders to that pleasantly thrashed feeling at the end of the ride. At my gym, I have some regulars and lots of people who just pop in, so everyone’s always on a different page, training-wise. I let riders do their recovery rides on their own. My sense is when they come to a class, they want to be pushed. That said, keep your class accessible to people at all fitness levels by cueing for both advanced riders and beginners and making sure they know that everyone is free to do their own ride.
5. Pay attention to the music. You don’t have to have a new playlist for every class, but do put time and thought into it. I try not to play the same playlist for the same class more than once a month, though I do play the same song more often, especially if it’s popular. My biggest pet peeves of instructors are: those who rotate the same three or four CD’s; who don’t match the music to the drill (don’t ask me to sprint during a ballad!); or who didn’t plan anything and simply root around on the iPod between songs, giving us 20 seconds of this or that before saying, “no” and putting on something else.
6. Get a heart rate monitor and wear it during class. Even if most of your riders don’t wear them, you’ll know how hard you’re working, and they’ll see you wearing it and maybe get one, too. They’re available at price ranges from $69 to $500+. I use the Polar F11 (about $150). If I didn’t wear a monitor, I never would have guessed that seated climbs keep your heart rate as high as they do. It also gives me a more objective way to gauge which profiles are harder than others.
7. Get an iPod or MP3 player. It’s so easy to organize your music and make new playlists – much easier than burning a CD every time.
8. Let your personality shine through. Chat to the class before it starts and during the warmup. This helps the class connect with you. (If you’re in doubt as to how effective this is, check out Professor Randy Pausch’s last lecture on Youtube – one of the reasons it’s so compelling is that he shares personal stories and anecdotes with his audience. Not too personal (“My doc put me on antidepressants today!”), just enough for them to get to know you.) Announce your name at the beginning and end of every class, and tell riders what other classes you teach. I try to include a health or fitness tip during the cool down, and I always thank the class for coming out to ride.
9. Get to know your regulars by name, and get to know a bit about their lives.
Hey readers – what advice would you give to a new indoor cycling instructor?
Cynthia,
Thanks for all the great tips! I appreciate all the time and effort you put into your response :-).
Judy
Hi Cynthia!
I’m back! I’ve been working hard at new playlists. Here’s one of two that have received rave reviews from my classes. I hope you enjoy it as much as I did. I got the class involved by having them shout out the movie they thought each song was from… read on and let me know what you think!
The Ride: A fun ride today! All songs are from movie soundtracks. After the warm-up we’ll sprint for one song and do a standing run for another. We’ll then get a killer sprint song before climbing for two songs (8 minutes). We’ll sprint for 7 minutes, climb for 12.5, do some optional jumps, climb for one more song and then sprint down for 2.
Jungle Boogie (Pulp Fiction) ~ 3:07
“Warm-up”
Baby I’m A Star (Purple Rain) ~ 4:25
“Sprints” 15/15/30/30
1:15 – 1:32 (30 seconds recovery)
2:00 – 2:15 (20 seconds recovery)
2:38 – 3:08 (30 seconds recovery)
3:47 – 4:14
Boys (Austin Powers-Goldmember) ~ 3:45
“Standing Run” 20/35/20 (or optional to do 40 until end of song)
:54 – 1:12 (35 second recovery)
1:48 – 2:23 (30 second recovery)
2:51 – 3:09 (optional to stay and do standing run until 3:36 – another 20 seconds)
Holding Out For A Hero (Footloose & Shrek 2) ~ 5:50
“Sprints” 30/30/65
Frou Frou performed this song in Shrek and trust me, you want this version.
:57 – 1:25 (35 second recovery)
2:03 – 2:37 (60 second recovery)
3:36 – 4:42
Eye of the Tiger (Rocky) ~ 4:05
“In and out of saddle climb” 20/20/20
Detention will be handed out for those who don’t know what movies these next three songs come from!
1:24 – 1:44 (20 seconds back in saddle)
2:04 – 2:24 (20 seconds back in saddle)
2:48 – 3:08
St. Elmo’s Fire (St. Elmo’s Fire) ~ 4:08
“In and out of saddle climb” 20/30/60
1:09 – 1:30 (30 seconds back in saddle)
2:01 – 2:31 (30 seconds back in saddle)
3:05 – 4:04
Greased Lightning (Grease) ~ 3:15
“Sprints” 20/20/30 (or optional 60 to the end)
:34 – :52 (20 second recovery)
1:13 – 1:31 (30 or 60 second recovery)
If you need a longer recovery, take they 60 second recovery and meet up on the sprint when the lyrics kick in again.
2:07 – 3:00 (until end of song)
Livin’ La Vida Loca (Shrek 2) ~ 4:03
“Sprints” 30/30/50
:51 – 1:19 (35 second recovery)
1:53 – 2:20 (25 second recovery)
2:44 – 3:33
Livin’ On A Prayer (Rock Star) ~ 4:11
“In and out of saddle climb” 15/20/30
Take the first 20 seconds to grab some water and then start to climb.
This is the start of a 12.5-minute hill. The first song here is in and out of the saddle. The second song is totally in the saddle and the third is totally out.
1:33 – 1:48 (50 seconds back in saddle)
2:39 – 2:58 (25 seconds back in saddle)
3:23 – 3:53
Lady Marmalade (Moulin Rouge) ~ 4:25
“In the saddle climb”
Mustang Sally (The Commitments) ~ 4:02
“Out of the saddle climb”
This is a quick uphill out of the saddle climb. Remember everything is optional!
Tighten those gluts! Don’t lose your form!
Jump (Love Actually) ~ 4:24
“Jumps”
If you prefer not to do jumps, stay in the saddle and do sprints or get up and do a standing run instead.
1:04 – 1:32 (4 sets of 8 count)
2:08 – 2:37 (8 sets of 4 count)
3:05 – 3:34 (16 sets of 2 count)
Gangsta’s Paradise (Dangerous Minds) ~ 4:01
“In and saddle climb” 25/25/50
:48 – 1:12 (40 second back in saddle)
2:00 – 2:24 (25 second back in saddle)
2:48 – 3:36
Jailhouse Rock (Jailhouse Rock) ~ 2:29
“Sprints” 10/10/10/10/10
Because this is such a quick song (not quite 2.5 minutes), our sprints and recoveries are quick. Use your brake to slow you down faster so you can take advantage of each 10- second recovery.
:17 – :29 (10 second recovery)
:40 – :52 (10 second recovery)
1:03 – 1:13 (25 second recovery)
1:37 – 1:48 (10 second recovery)
2:00 – 2:10
Footloose (Footloose) ~ 3:43
“Sprints” 20/20/50
:57 – 1:18 (35 seconds recovery)
1:54 – 2:14 (30 seconds recovery)
2:47 – 3:43 (end of song)
cool down
Take Me As I Am (Love Actually)
The World Is Not Enough (The World Is Not Enough – James Bond, 1999)
Exhale (Waiting to Exhale)
Just did this ride and it was a HUGE hit! Thanks so much!
Here’s another list that I got great feedback on. Some different songs so hopefully you will find some you like. I really enjoy your playlists so I hope that my sharing can help you as well. I am just doing a copy and paste so I am keeping my fingers crossed that these read ok after hitting send!
oh…. and I don’t ever put artist names on the list so if you want to know who sings a certain song, lemme know.
~ Denise
The Ride: We are starting with speed today. 7.5 minutes of downhill speed including eight sprints. We’ll then hop on a 2-song, 8-minute climb. After that we’ll pick up speed for one song, climb for one song and again head downhill for one song. We’ll finish up by climbing a one-song heavy hill followed by a one-song sprint before cooling you down and getting you out of here.
Wanna Be Startin’ Somethin’ – (6:04) warm up
Vertigo (3:17)
“Sprints” 20/ 20/40
Let’s get it started…. With 7.5 minutes of downhill speed including those eight sprints I promised you.
:36 – :56 (30 seconds until next sprint)
1:24 – 1:44 (40 seconds until next sprint)
2:22 – 3:04
Turn The Beat Around (3:53)
“Sprints” 15/35/20/15/30
:22 – :38 (15 seconds until next sprint)
:53 – 1:26 (30 seconds until next sprint)
1:56 – 2:18 (30 seconds until next sprint)
2:49 – 3:04 (15 seconds until next sprint)
3:19 – 3:50 – to the end of the song
Disturbia (3:59)
“In and out of saddle climb” 30/30/30
This is the beginning of a 12-minute hill. Jack up the tension and pick up the beat. Advanced riders ~ you may want to challenge yourself further & go double-time during the chorus.
:47 – 1:18 (45 seconds until next burst)
2:03 – 2:35 (30 seconds until next burst)
3:05 – 3:36
Hella Good (4:06)
“In the saddle climb with sprint to the top” 15/30/30
:50 – 1:06 (35 second recovery)
1:40 – 2:13 (30 second recovery)
2:46 – 3:20
Take last 15 seconds to bring resistance down and grab some water.
Ray of Light (5:21)
“Sprints” 15/15/15/50/20
1:08 – 1:23 (45 seconds recovery)
2:00 – 2:16 (20 seconds recovery)
2:38 – 2:54 (30 seconds recovery)
3:24 – 4:05 (20 seconds recovery)
4:24 – 4:41
Take the last 20 seconds to grab some water and get ready to climb again.
Crazy In Love (3:58)
“In the saddle sprint to the top” 20/25/40
(optional out of saddle at chorus for advanced riders)
:50 – 1:09 (30 seconds until next burst)
1:37 – 2:02 (60 seconds until next burst)
3:09 – 3:48
What You Waiting For? (3:45)
“Sprints” 15/30/30
First 25 seconds recovery
:58 – 1:12 (30 seconds until next sprint)
1:44 – 2:12 (30 seconds until next sprint)
2:40 – 3:09
Heaven (3:50)
‘In the saddle climb” 20/20/40
Slow down your pedal stroke and begin to challenge yourself in order to get up this hill. Pick up the pace and go double-time while riding through the chorus.
:31 – :52 (30 seconds until next burst)
1:23 – 1:43 (60 seconds until next burst)
2:41 – 3:22
Ride The Wind (3:51)
“Sprints” 15/45/30
:49 – 1:03 (45 seconds recovery)
1:49 – 2:35 (30 seconds recovery)
3:03 – 3:35
cool down
Another truly kick-ass class! How do you do it? You need to make a compilation of your classes and post them all – or make book of them and sell it :-) Great job! Christine
p.s. each of those two playlists are 60 minute workouts!!!
Thanks Denise! I’m looking forward to finding this music. Love the idea of a soundtrack ride, and getting your riders to name that tune. Sounds like great fun. I really appreciate you posting the profiles,
Cynthia
You are welcome… it was such a good class! I am already working on a second playlist and will share in due time… : )
Love the new playlist. Used it this morning and it was such a hit. Thanks so much. Enjoy the weekend. What would we do without the shared lists. I continually have spin playlist block and it’s nice to have resources available. Debbie
Oh I’m so glad you used it! Did you add any songs or use it just “as is”? That is awesome that I could help out (just as you have helped me out). Now only if we could get other readers to do the same (hint hint other readers!). I have a spin workshop to attend later today and other than that, I’m working on more playlists. what fun! Another movie playlist is in the works (as is an 80’s and 70’s playlist).
Great site. Can anyone suggest some great tunes that are related to summer?Hosting a spin class to beat the February Blahs?
Thanks!
Christine, what a great idea. Reggae and reggae-inspired tunes always remind me of summer. Here are some ideas (in no particular order):
All Summer Long by Kid Rock (iTunes version by the Rock Heroes)
Hot in Herre by Nelly
Don’t Cha by the Pussycat Dolls
Hips Don’t Lie by Shakira
Soak up the Sun by Sheryl Crow
867-5309 by Tommy Tutone
Beautiful Day by U2
Brown Eyed Girl by Van Morrison
Punta del Esta (Beach Mix) by Blake Jarrell
Please, someone – post a summer antidote to the February blahs playlist!
I am a big baseball fan so I’m trying to put together a Spring Training playlist. I have a few songs so far…
Tessie – Dropkick Murphys (played before every Red Sox game)
Boys of Summer – The Ataris
Glory Days – bruce Springsteen
Centerfield – John Fogerty
Those are just a few. I’m working on finding more!
PLEASE – more people should post their songs! I played an 80’s playlist this morning that rocked the class! It was awesome and I am so thankful that Cynthia posted “She Sells Sanctuary”… that was on one of my favorite albums back in the day and still sounds great!!!
Hi Cynthia,
Thanks so much. I ended up putting together a list in a hurry. I will add your songs to my list.
It was so much fun. Everyone dressed up and sang along especially to Margarittaville by Jimmy Buffet. This class is at 5:45am. Everyone was there by 5:30 rearing to go. I decorated the room with inflatable palm trees, flamingoes etc. You had to putt before you got on your bike. Someone brought in mini water pistols to add to the excitement. There were 17 fun individuals. Next year the club is going to add a week of Feb. blah activities.
Schools out for summer- Alice Cooper
Mustang Sally- The Committments
Summer of 69- Bryan Adams
Surfin USA-Beach Boys
Hot in Herre-Nelly
Hot Town-Joe Cocker
Margaritaville-Jimmy Buffett
Shout
Locomtion-Beach Boys
Island in the Sun-Weezer
Boys of Summer-Eagles
the Heat is on-Glenn Frey
Patio Lanterns – Kim Mitchell
I’ve got sunshine-Temptations
Christine, that class sounds like it was a blast. I love your playlist. Thanks for posting it!
Just thought of another summer song: Walking on Sunshine, by Katrina and the Waves.
Hi Cynthia – love the blog and the music. You sound like an excellent instructor!
Although I’m not a spin instructor, I’m an avid spin-class-goer. The instructors in my gym are very tough (in a good way) and enthusiastic. Heres some of my favourite songs, in no particular order, that I find really get me working harder than I thought I could.
Scooter – Enola Gay (Sprints) [4:01]
Guru Josh Project – Infinity 2008 (Klaas Vocal Edit [3:12]or Klaas Remix [6:27]) (Climb)
Pendulum – Granite (Fast Climb) [4:41]
La Princesse – Bailando (Fortezza Mix Short) (Fast Climb) [3:42]
Ammonia – Take On Me (De Lorean Radio Mix) (Climb) [3:12]
Scooter – Apache Rocks the Bottom (Jumps/Speedbumps) [3:46]
Just some of my favourites at the moment. If you’re stuck for any songs at any time, they might come in handy!
All the best!
Hi Tim,
Thanks for stopping by the blog and for the song recommendations. I downloaded Infinity 2008 and Granite – look for both of them on an upcoming playlist. I think you’d probably like Armin van Buuren and Basshunter.
Cheers,
Cynthia
I posted earlier tonight, but I am just loving this blog! I had a chance to read through your advice to other instructors just starting out & I totally agree with everything you said. I am a stay at home mom to 3 boys & teach spin as a hobby. I am a fairly competitive triathlete in a very active tri community & many of my followers are fellow tri junkies. Anyhow, I have a VERY devout following & I attribute it mostly to the music, but also to the passion that I put in. I change up my play list almost every week, but keep the current popular favorites on there to keep people motivated & happy. I also LOVE a theme. I think my best ever class was 1/20/09. The playlist was entitled “Be the Change” we spun from 9:30-10:30am which was perfect timing in terms of the inauguration. Here’s my playlist. I am not kidding you when I tell you that I still get goose-bumps thinking about the class. A very special feeling to be on the bike and feel a part of something bigger. The class had a very meditative vibe and I coached them to think about what inspired them to get out of bed in the am & what they planned to do to “be the change” in 2009.
Here’s the playlist:
“The Sun is Shining (Rainbow too remix)” – bob marley & fatboy slim – found on limewire
“Black or White” – Michael Jackson
“If I had Eyes” – Jack Johnson
“Waiting on the World to Change” – John Mayer
“Starry Eyed Surprise” – Paul Oakenfold
“Obama Song” – Michael Franti & Spearhead
“America’s Song” – David Foster & Will.i.am feat. Faith Hill, Seal, Mary J. Blige & Bono
“Change” – T Pain feat. Akon, Diddy & Mary j blige (it’s a remix of the old Clapton song – Change the world
“Think” – Aretha Franklin
“It’s a New Day” – Will.i.am
“Sinnerman remix” – Nina Simome feat. felix da housecat
“One” – U2 & Mary J Blige
“Spiritual High part III” – Moodswings – features the MLK I have a dream speech
“Oh Happy Day” live – Aretha
“Yes we Can” (the Barack Obama Song) – Will.i.am – features his NH primary speech
God Bless the USA (proud to be American) – American Idol finalists
Here’s my best of 2008 ~ I went on the songs released in 2008 that I thought inspired my riders the most… I also went mostly off top 40 for this. I do a lot of remixed & more obscure stuff. But I found these songs to be the ones that kicked some major butt on the bike.
“American Boy” Estelle feat. busta rhymes (a little different than the one feat Kanye) warm up. flat road. slight increases in resist. every 30 sec.
“all summer long” Kid Rock intervals. 30 sec on. 30 sec recovery varying from the saddle to position 2.
“Lovers in Japan/Reign of love” Coldplay 7 min hill – 2 songs. starting in the saddle w/ resist @ 5/10 right turn every 30 secs. song transitions at 3:30 then we go out to position 3 and continue the steady climb with right turns. this is a killer when you keep the quick beat with your feet.
“forever” Chris Brown – hill out in position 3. resistance at 6-7/10 breaking away for the chorus
“So What” P!nk all in the saddle. very quick legs with resist @ 5/10 breaking away to the chorus
“One Step at a time” Jordin Sparks – this one isn’t my 1st choice. but they like it :) – a lighter hill out in position 3 with breakaways to the chorus
“elevator” Flo Rida feat. Timbaland – horrid lyrics – but I literally played it for 6 months before even I caught on. ha ha. start @ 4/10 with quick legs. flat road with increasing headwind. maintain cadence with a small right turn every 30 sec.
“Single Ladies – put a ring on it” Beyonce – start in the saddle & stand & run (breakaway) to the chorus
“get Low” Flow Rida – I coach them to have their torso totally parallel to the floor out in position 3. resistance heavy enough to get your feet to the beat. and I tell them to “get low” and not be the tallest one in the class. crazy glute workout.
“Bleeding Love dance remix” – leona lewis
“mercy remix” Duffy feat. The Game
“Viva la Vida” Coldplay
“If I were a Boy” Beyonce – heavy heavy hill 1/3 in the saddle, 1/3 out in position 3, 1/3 back in the saddle. start w/ resist @ 6/10 & make right turns evry 30 sec.
“Disturbia” Rihanna – all out sprint to the chorus. active quick leg recovery to the verses.
“4 minutes” – the 4 min version – Madonna – by far the best spin song of 2008 for my class. 4 minute sprint – it’s mean, but I tell them that they have 4 minutes to save their kids from a burning building. they pedal like bats out of hell. starting resist @ 4/10 tiny right turn every 30 secs.
“I’m yours” jason mraz – cool down
Thanks for the playlists, Amy! I love your idea for an Inauguration spin mix and especially like Black or White and the Sinnerman Remix. I am also partial to I’m Yours. How can you not love a song with lyrics like “scooch on over closer dear”?
I haven’t encountered right turns – can you describe what you mean?
I’m also interested to know how you cue breakaways?
Cheers,
Cynthia
Ha ha. “right turn” = increase resist – turn the resist knob to the right. Sorry for the confusion. I guess I am constantly yelling “RIGHT TURN” when I want them to increase resist. Or “BIG RIGHT TURN” etc.
For breakways I cue a few different ways. I am a VERY methodical teacher in that I have a digital watch on my handlebars & when I say “30 sec breakaway” I mean it. There I will not push them a second more than 30. Back to the cuing. A breakaway to me is an all out sprint. “break away from the pack” I never have them break away for more than 60 secs. and sometimes I tell them to visualize passing say 5 people for a 15 sec breakaway. so in their head speeding up and going out and around 5 people. 10 people for a 30 sec. etc. Other times I tell them that they need to give me all they have for 30 seconds.
Second to a breakaway is what I call a “push” – a push is getting to that threshold pace that you could hold with very baited breath, but you are not getting goose bumps and you don’t feel like you will pass out if you hold it more than a minute.
My class has been with me long enough that they know my non-verbal cues as well. I don’t teach with a mic & I crank the tunes very very loud. I do a lot of hand signals – to increase or decrease resist & breakaway or push.
As we get closer to tri season, I do a lot more of outdoor simulation rides. as in not a ton of work out of the saddle. When I am training on my road bike, I very rarely get out of the saddle & I think it takes a ton of mental toughness to stay in it for 60 min straight. so we work on that starting in about mid-april.
One last little aside – Have you heard the PCD version of Jai Ho? Total guilty cheesy pleasure around here.
CLASSIC, Spindarella! I thought a right turn was some new and funky move I hadn’t heard of. I like your breakaways and training rides. I have heard the PCD version of Jai Ho and came out agin’ it, but I am clearly in the minority – two of my regulars have asked for it. I may have to capitulate like I did with the Paper Planes Remix.
I get the aversion to the PCD version. Takes away from the purity of the original. Still a guilty pleasure. do you do a st patty’s day ride? Boston is quite heavy on the Irish – so I indulge them once a year. My irish friend made me a CD years back – and unfortunately, none of the track titles transferred to my itunes – so I am not sure of all the titles. But there are a few Bill Whelan the composer of most of the Riverdance tracks. – the biggest hit being one I can only find on limewire that is called “Riverdance Lord of the Dance” & it is 2:22 long. It’s not on itunes – just search limewire by song name not by artist. Amazing sprint song. Total crowd pleaser. Other artists include Dropkick Murphys, flogging molly and of course U2! Anyhow – I usually do a pyramid ride to this. This is a REALLY fun ride if you have great tunes and are too lazy to come up with your drills.
Minute 1 – flat road in saddle
Minute 2 – right turn & run in position 2
Minute 3 – right turn & seated climb
minute 4 – right turn & 4 count jumps from seated to a run
Minute 5 – right turn & hill climb in position 3
Minute 6 – right turn & seated breakaway
Here’s how it works. Do every set all out. w/ 1 min recovery in between sets so the first set is a 1 min breakaway in the saddle. set 2: 1 min breakaway in the saddle, right turn & 1 min run in position 2, one min recovery. Set 3: One min breakaway in saddle, right turn one min run, right turn one min -seated climb – so 3 min all out. 1 min recovery.
Just keep adding on with one min recovery. Then when you get to the top, you have to repeat it to get you to an hour class. if you don’t repeat it with that last seated breakaway, you will be 7 min short of class – on a 60 min class. then you back down dropping one at at time starting with the seated heavy breakaway at the end. It is the best no-brainer class. I haven’t done it in a while, but I will bring it back for the Irish!
I absolutely LOVE your website, Cynthia!! I recently got my cycle certification and I’m excited to get a chance to try some of the things I’ve learned from your site.
Right now, I am getting a playlist together to audition for a position at my gym. I was wondering if you print off your playlists with the instructions for each song and bring it with you on the bike. Is it hard to read and spin at the same time? If you print it off, do you have any tips (maybe like use a huge font? LOL!)?
Thanks for all the time you’ve spent putting this website together. It is a lifesaver!
Spindarella – I cribbed your St. Paddy’s ride idea for my ride tomorrow. Love the simplicity of the ride you described.
NT, thanks for the props. I have a notebook where I jot down what’s intended for the drills (one page per ride) and sneak peeks as needed, usually during recovery breaks. One of the inadvertent benefits of having the blog is if I happen to be at the gym and they need a sub, I can just print off a ride from the blog and sub the class. I haven’t figured out how to create a truly printer-friendly version of each post on WordPress. Readers, if you know how to do this, drop me a note!
Cynthia,
With Baseball season around the corner, I made up a Spring Training playlist. It has a race day mentality and I got rave reviews from my class last weekend. Enjoy! ~ Denise
The Cheap Seats – Alabama (3:53) – warm up
Yes, it’s a country song but it is a great song to get our warm-weather themed playlist going. The overpaid baseball players have reported to Spring Training and weather you like baseball or not, all it really means is summer is around the corner.
Centerfield – John Fogerty (3:52)
“Sprints” 20/20/40
Add some resistance and pick up you cadence.
:57 – 1:15 (30 seconds recovery)
1:47 – 2:05 (20 seconds and we’ll do a standing run)
2:28 – 2:45 – add some resistance and work in a standing run
3:01 – 3:38
15 seconds left in song. Grab some water and crank on the resistance.
Summer of ’69 – Bryan Adams (3:53)
“In and out of saddle climb”
This is the start of an 8-minute hill. Mix it up! Let’s race! Get in and out of the saddle throughout the song. Keep the cadence. Yes, it is fast and that will make it harder but the harder it is the more likely it is that you are burning more calories and let’s face it, that is why you are here today!
Glory Days – Bruce Springsteen (3:51)
“In and out of saddle climb” 15/30/45
Slow down the pace but keep that resistance high.
:49 – 1:06 (30 seconds until next burst)
1:38 – 2:02 (30 seconds until next burst)
2:35 – 3:15
All Fired Up – Pat Benetar (4:31)
“Sprints” 20/30/50
Let’s head downhill for one song. We will recovery for one-minute immediately following this song.
1:12 – 1:31 (30 seconds recovery)
1:57 – 2:27 (30 seconds recovery)
3:05 – 3:15 – standing run
3:21 – 4:13 (end of song)
Don’t Stop Believin’ – Journey (4:11)
“In and out of saddle climb”
First minute is recovery.
Then CRANK on the resistance for a double-dose of standing run and aggressive stance to get us up this quick 4-minute hill.
1:05 – 1:21 – standing run – pick up the pace
1:22 – 1:54 – aggressive racing stance
1:55 – 2:16 – back in saddle
2:17 – 2:32 – standing run – pick up the pace
2:33 – 3:05 – aggressive racing stance
3:06 – 3:20 – back in saddle
3:21 – 3:55 – aggressive racing stance
Walking On Sunshine – Katrina and the Waves (4:01)
“Sprints” 25/25/60
:51 – 1:14 (30 seconds recovery)
1:49 – 2:12 (15 seconds recovery)
2:28 – 3:28
Hot Stuff – Donna Summer (3:51)
“In and out of saddle climb” 30/30/30
:48 – 1:20 (30 seconds until next burst)
1:52 – 2:24 (40 seconds until next burst)
3:11 – 3:40
Hot N Cold – Katy Perry (3:40)
“In the saddle sprint to the top” 30/30/45
Stay on the hill – we are racing to the top now. During the chorus pick up that pace and go double-time to sprint to the top!
:32 – 1:01 (35 second recovery)
1:38 – 2:07 (40 second recovery)
2:47 – 3:32
The Boys of Summer – The Ataris (4:18)
“Sprints” 20/20/20 (optional 40 at end)
:45 – 1:05 (40 second recovery)
1:45 – 2:05 (60 second recovery)
3:16 – 3:36 (or optional sprint til the end – til 3:57) either 20 or 40 second sprint
Tessie – Dropkick Murphys (4:13)
“In and out of saddle climb” 30/30/30/30
Tessie is from a Broadway play & The Dropkick Murphy’s re-made it. It’s over 100 yrs old and is the story of a girl name Tessie who helped recruit players for the Boston Americans who went on to take their place in history as the first team to ever win the world series. The song is the opener at every Red Sox game.
1:04 – 1:30
1:59 – 2:27
2:37 – 3:10
3:22 – 3:50
also ~ I am making a 70’s themed playlist. Do you have any song suggestions?
Thanks for posting the Spring Training playlist, Denise!
As for a 70’s playlist, I’ve always been partial to these tunes:
AC/DC – Highway to Hell
AC/DC – Dirty Deeds Done Dirt Cheap
Sweet – Ballroom Blitz
Cheap Trick – I Want You to Want Me
Golden Earring – Radar Love
Van Halen – You Really Got Me
The Buggles – Video Killed the Radio Star
Led Zeppelin – Whole Lotta Love
Peter Gabriel – Solsbury Hill
Gloria Gaynor – I Will Survive
There are lots of websites that rank songs by decade – check out http://www.superseventies.com/faq_top100ofthe1970s.html
where they’re posted by the Top 100 for each year, so you could actually spin your way from 1970 through 1979.
Just wondering if you’ve used the Remix of Duffy’s Mercy song during your class. If so, would you make it a sprinting song or one for speed bumps, or a combination of the two? thanks!
Speed bumps, definitely. I’ve been intrigued lately with the idea of combining drills in one song. I’m not sure the music would support sprints – I like my sprinting songs to virtually pick my feet up – but I think it could definitely work with surges (e.g. 20% increased cadence for a longer chunk of time, usually a minute, but not an all out sprint). Great song idea BTW, thanks!
If you’re thinking about combining drills, you should check out Mary Jane Shoes by Fergie. I’m thinking it has a good standing climb at the beginning then sprints towards the end. Let me know what you think!
For the Mercy remix, I do surges to the chorus – it’s a catchy tune with a well mapped out melody – easy to anticipate the chorus – especially when you are shouting “FOUR, THREE, TWO, ONE GO!” right on cue with the chorus. It’s a very fun song to ride to.
I love this blog!!!
I found a remix of Mercy feat. The Game. I tried something new and went with the mixed drills… I think it went over pretty well. People know the song so they knew when to expect the chorus to kick in. I used it as the first song in the playlist so riders were good and warmed up after this one. Here’s a rundown of how I managed that song:
Mercy (3:50)
“Mixed drills”
0:00 – 0:59 – climb in the saddle
:59 – 1:21 – take resistance off and sprint
1:22 – 1:50 – crank on the resistance and climb in the saddle
1:51 – 2:12 – take off resistance and sprint
2:13 – 2:30 – climb in the saddle
2:31 – 3:16 – climb out of saddle
3:17 – 3:40 – climb in the saddle
Hi Cynthia. I’ve been an instructor since January. Prior to that, I never would have guessed I’d be doing this! I wanted to thank you for this awesome site! It has been a lifesaver when I’m trying to put together a Playlist and need just ‘one more song’ (or a couple of songs!). In addition, the info and tips are fantastic!! Please keep up the good work!! Michele
Hi Michele,
Thanks so much for taking the time to comment. I’m glad you like the blog.
DANCE CRAZE SPIN MIX
Here’s a mix with its tongue planted firmly in cheek. My colleague Lauren, who sent this to me, and gave her permission to post it, calls it her “bad wedding DJ spin mix.”
Macarena (3:54) – warmup
Locomotion (3:!3) – lifts 6,4,2
Come on ‘N Ride It (The Train) (7:31) – 40:30:20 Interval (40 standing/30 aggressive/20 recovery
YMCA (4:48) – sprints (seated or standing)
Grease Mega Mix (4:46) – rolling hills (1 min up, 1 min down/controlled speed, 2 min up, last 45s controlled speed
Monster Mash (3:04) – hill (increase every 30s (5 increases total), in saddle climb into aggressive. Advanced riders stay seated as long as possible; beginners come up out of the saddle when they feel comfortable
Let’s Twist Again (2:20) – free ride/sprints
Saturday Night (4:27) 10:10:10 intervals, 10s saddle, 10s standing, 10s aggressive, first for strength, then for speed for duration of song
You Sexy Thing (4:03) cool down
Brown Eyed Girl (3:03) extra cool down
My grasshopper Nancy is doing her evaluation tomorrow. This is the class she prepared:
Kick Start My Heart – Motley Crue (4:43) Warmup
Good Vibrations – Marky Mark (4:29) Standing Sprints x5
Wild Thing – Tone-Loc (4:25) Seated Climb
Sunglasses – Divine Brown (3:55) Climb Pattern (Aggressive, Standing Tall)
Strike it up – Black Box (3:34) Standing Climb – Right and Left Arm pulses
Foot Loose – Kenny Loggins (3:49)- Seated Sprints x3
Hey Fatboy – Maximillion (3:31) Lifts (up for 8 down for 8, up for 4, down for 4, up for 2, down for 2)
Your Mama Don’t Dance – Poison (2:58) Patterns 30 secs each – Jog, Aggressive, Seated climb
I Want You to Want Me – Cheap Trick (3:44) Rolling Hills Seated and Standing (4 sets of each)
Red Red Wine – UB40 (5:21) Cool down and stretch.
I’m looking forward to it!
Post-script May 25, 2009 – she passed! Congratulations, Nancy! Nancy has agreed to teach a beginner class on Tuesdays at 1:05 and is looking forward to subbing for other instructors.
Cynthia,
I played this list yesterday (for two classes) and it went over really well. People were wiped out at the end of the ride and let’s face it, that is what they came for. : ) The only recovery time is 45 seconds in the Billy Idol song otherwise it is all work. Hopefully YOU will find a song here that you haven’t used. Lord knows I love your blog and whenever I am stumped turn to it for help. : )
~ D
p.s. the workout is 4 rolling hills. Every hill is two songs up/one song down.
Human – (4:07) warm up
One Thing Leads to Another – The Fixx (3:19)
“In and out of saddle climb” 20/20/SR/40
Our first hill ~ A one-song climb.
:35 – :56 (30 seconds back in saddle)
1:24 – 1:40 – straight into a SR
1:41 – 1:51 – standing run (30 seconds back in saddle)
2:20 – 3:04
Makes Me Wonder – Maroon 5 (3:33)
“out of saddle climb”
At :09, crank up the resistance and get out of the saddle for an aggressive climb to the top.
Walk Away – Dropkick Murphys (2:53)
“Sprints” 30/10/25/10/40
:11 – :42 (10 seconds recovery)
:52 – 1:04 (10 seconds recovery)
1:14 – 1:37 (10 seconds recovery)
1:47 – 1:57 (10 seconds recovery)
2:10 – 2:50
Hurts So Good – John Cougar (3:40)
“In and out of the saddle climb” 15/15/45
:57 – 1:11 (40 seconds until next burst)
1:49 – 2:04 (30 seconds until next burst)
2:36 – 3:20
Miss You Much – Janet Jackson (4:12)
“In and out of saddle climb” (various counts)
In and out of the saddle for various counts of 4 & 8
:28 – :46 (4 counts) – 30 seconds back in saddle
1:20 – 1:52 (20 seconds back in saddle)
2:10 – 3:00 (20 seconds back in saddle)
3:20 – 4:10
4ever – The Veronicas (3:31)
“Sprints” 30/30/50
:33 – 1:00 (30 second recovery)
1:28 – 1:55 (35 second recovery)
2:31 – 3:23 (end of song)
Rich Girl -Gwen Stefani (3:56)
“In and out of saddle climb” 40/2 minutes
1:02 – 1:42 (20 seconds back in saddle)
2:01 – 3:54 (end of song)– KEEP ADDING RESISTANCE!
Crazy In Love – Beyonce (3:58)
“In the saddle sprint to the top” 20/25/40
(optional out of saddle at chorus for advanced riders)
:50 – 1:09 (30 seconds until next burst)
1:37 – 2:02 (60 seconds until next burst)
3:09 – 3:48 (end of song)
Dancing With Myself – Billy Idol (6:02)
“Sprints” 10/20/40/40/60
:35 – :46 (25 seconds until next sprint)
1:11 – 1:33 (45 seconds until next sprint)
2:14 – 2:55 (30 seconds until next sprint)
3:27 – 4:10 (30 seconds until next sprint)
4:40 – 5:40 (take last 20 seconds for recovery)
Peach – Prince (3:48)
“In the saddle climb”
Continue to add resistance every 30 seconds.
Four Minutes – Madonna (4:07)
“In and out of saddle climb”
:35 -:45 – out of saddle
:45 – 52 – go double time out of saddle
:52 – 1:08 – back in saddle
1:25 – 1:42 – out of saddle
1:42 – 2:00 – go double time out of saddle
2:00 – 2:17 – out of saddle
2:17 – 2:50 – back in saddle
2:50 – 3:07 – out of saddle
3:07 – 3:24 – go double time out of saddle
3:24 – 3:41 – out of saddle
3:41 – have a seat and take down resistance. First sprint 20 seconds away.
Because We Can – Fatboy Slim (3:27)
“Sprints” 45/20/60
0:00 – 0:45 (15 second recovery)
1:00 – 1:20 (30 second recovery)
2:05 – 3:05
Hi Cynthia,
You’ve got a great blog! Lots of resources and inspiration …
Thanks for visiting my blog and of course you can post a link to it. If it’s ok with you I will link you up on mine too!
http://fightfitness.ca/spindj
Cheers!
Hello All,
Love the comments and playlists! Thanks for great tips. One thing I sometimes do is give a visual for a ride. Once I graphed one of my outside rides(from my Garmin), and put the songs on the graph. I laminated the graphs and let everyone have one. I hole punched them and put the laminated graphs on big key rings so they could let them dangle from the bikes. People really liked the extra effort and knowing what a 5/10 versus 8/10 hill/mountain looked like! A favorite song of mime is by Nightwish-Phantom of the Opera. Wild, crazy, and fun! Glad I found your sight-love J.R. Atwoods as well! Respectfully, Beth Ann
Denise, thanks so much for posting that playlist! I’m looking forward to downloading the songs I don’t have. Whenever I play the Dropkick Murphys in class, riders love it. Couldn’t find Because We Can on iTunes.
Beth Ann, thanks for visiting. I love your idea about visuals. Another instructor at my gym uses a white board and marker to illustrate his profiles and I’ve been wanting to get one for the Spin room at the gym where I teach (he teaches at another branch). Thanks for the tip on Nightwish as well.
Best regards,
Cynthia
Hi Cynthia,
I am teaching my first class this Wednesday. Can you please give me some tips for the playlist I have chosen:
Warm up- When I Grow Up
Sprints ( alt seated/standing)- Shake-It
Slow climb- Bleeding Love
Combo- fast paced- Disturbia ( the long remix)
Heavy climb- Take a Bow
Speed again- Just Dance
Climb-Better in Time
Sprints- Shut Up and Drive
Climb-Clocks
Sprints ( alt seated/standing)- Let it Rock
Climb- 4 Minutes
Sprint-Sex on Fire
Tempo-Crazy
Cooldown- Unfaithful
I will cue for hand positions, ‘getting low’( hover over the saddle), standing sprints…I want to make sure everyone has a great ride with me. I’d appreciate your expert advice! Thanks!
Hi Judy,
Congrats on becoming a spin instructor! I don’t know if I’m an expert, but thanks for the vote of confidence. I really like your playlist. You’ve started with a peppy, upbeat song (When I Grow Up), the music is current, you’ve mixed up the drills. I often avoid making the first drill a sprint, just in case people need a longer warmup, but your warmup song is 4:00 and the first sprint wouldn’t come until another 30 seconds in, so what you’ve got should be fine. There is also some research suggesting that riders get the most benefit out of sprinting early in the workout, when they’re fresh. You finish off with a tempo drill, heading into the cool down. I really like that. (Are you using Gnarls Barkley or Simple Plan’s Crazy for the tempo drill?)
Try climbing to Take a Bow and Better in Time before your class to make sure they have enough energy to sustain the drills. They both have more of a cool down energy for me. Let it Rock may work better as a climb or for jumps than as a sprinting song, but you could try a remix – the Cahill Remix has a faster beat, and the Filthy Dukes remix sounds cool. Both are tagged explicit.
If you check the comments under Reader Playlists and on the About page, there is some other advice on teaching spin classes.
Good luck! Drop me a note on Wednesday after your class to tell me how it went.
Cynthia
Thanks Cynthia! You bring up some very good points. I thought that both ‘Take a Bow’ and ‘Better in Time’ could give people the opportunity to have a ‘working recovery’. We have a pretty diverse group of spinners at my fitness center-first timers to advanced cyclists will be in the same class. I’m a Gnarls fan…in fact I want to make ‘Crazy’ my signature song and incorporate it into all my mixes.
When I was given the typically packed Wednesday AM class I got nervous, then I had a humorous thought- this will be the first time in my life that I will have a group of people following my cues, lol!
A thought… should I replace ‘Take a Bow’ and ‘Better in Time’ with’ Boys, Boys’ ( Lady Gaga) and ‘Keep Gettin’ Better’ ( Christina Aguilera)? Do you see a place for Brit Spears’ ‘Womanizer’ or ‘Circus’.
I went to the gym yesterday, connected my iPOD to their stereo system, rode on the instructor’s bike to get the perspective of the room from that angle, all very helpful. I am using tunes that I usually ride to-being familiar with tunes should help eliminate surprises (I hope!). I am not going to do anything fancy like the seasoned instructors do—again best to keep it simple and grow into the position.
Jumps- I’m not a fan, not good for the knees- many people don’t know how to make smooth transitions-I have been to classes where the instructors will say’ those of you with knee problems or who don’t feel comfortable doing jumps, don’t do them’…isolates those folks and makes them feel inferior to the other riders.
Thanks!
Hi Judy,
Boys, Boys, Boys and Keeps Gettin’ Better both have great energy – I like it! Britney would also go well with this playlist. Do you have room to add another drill? Depending on whether you stop the music between drills, you need about 35 minutes of music for a 40 minute class and 50 – 53 minutes for a 60 minute class.
Every instructor has moves they like and moves they won’t do. Don’t worry too much about jumps. Jumps are part of the official Spinning program and are generally recognized as safe, except for those known as “popcorn jumps” – really fast up and down, to the point where the rider does not sit down completely. This may or may not include two count jumps, depending on the BPM of the song.
I really try to encourage everyone to do their own ride and connect with how their bodies are feeling. I taught today after being off the bike for a week, and really felt it (especially during the jumps).
Good luck on Wednesday,
Cynthia
Class went great! I opted to change the playlist – made it high energy all the way.
Here’s the revised list
Warm-up- Disturbia remix:7:45- I had the class do a little of everything
When I Grow Up-6/10 standing, then @ the chorus decrease to 5/10, seated fast pace
Hot n’Cold- 4/10, seated, chorus increase load to 6/10 standing sprints
Shake It- seated sprints 30/30/30
Womanizer-start out at 5/10, climb, increase load at every chorus
Shut Up and Drive- 5/10 verses, 4/10 sprints on the chorus
So What-fast paced standing climb- burst of power + increased tension to get up the hill
Let it Rock- high tension ( 7/10) jumps at 8/8,and 4/4
Sex on Fire- Seated- fast pace- sit back in the saddle( no hands) and sprint like crazy during the chorus
Just Dance-climb- get low during verses 6/10, chorus, increase load one full turn up (7) keep cadence steady
Circus- seated climb( start at 5), increase load every 60 secs, resist the urge to stand
Crazy( Gnarls B)- standing hand position 3, chorus, standing runs ( 5/10)
4 Minutes- last work song, you’ve got 4 minutes to give it everything you have left- steep, heavy climb- 6/10 up to 10/10.
Take a Bow- cool down, stretch
Unfaithful- extra cool down/stretch if needed
Now that I’ve lead a class once I feel much more at ease and confident in my ability- can’t wait for the next class!
Thanks for all your guidance Cynthia!
Judy
Hi Judy,
That’s great! So glad to hear your class went well. I love the high energy playlist you chose. Thanks for posting it.
Happy spinning,
Cynthia
Hi Cynthia,
I haven’t been inspired to write to a spinning blog until I saw that a couple of your readers had themes for their playlists. I have one each week, for example the one below I used for St. Patrick’s Day. All Irish artists, of course. I also had a playlist for Election Day and Inauguration Day. I send out my playlists to about 50 folks a few days before class. My goal is not to entice them to attend, but to help them avoid coming to a class they may not like. My classes really are music-based. I don’t do much in the way of instruction. They are veteran spinners and know what they need. The goals are to have fun and make the time go quickly. I became an instructor because it was the surest way to have a class that I enjoyed, and that wasn’t happening very often otherwise. I don’t claim to be a very good instructor, but we’re all pretty beat by the end.
Irish Stew
Title Artist Time Tempo/Ride Rating
1) Closer To Your Heart Clannad 3:29 Warm-Up _____
2) Shut Your Eyes Snow Patrol 3:17 Warm-Up _____
3) Some Hope The Saw Doctors 2:28 Standing Run _____
4) No More Empty Words The Thrills 3:23 Fast/Flat Rd. _____
5) Mandinka S. O’Connor 3:49 Stndng Climb _____
6) Secret Life The Corrs 4:31 Fast Climb _____
7) Domino (Live) Van Morrison 4:46 Sprints _____
8) Wild Honey U2 3:47 Recovery _____
9) Gloria Them 2:38 Standing Run _____
10) The Whole Of The Moon The Waterboys 4:59 Seated Climb _____
11) Curse Of Love The Pogues 2:43 Fast/Flat Rd. _____
12) Rosalie Thin Lizzy 3:14 Standng Climb _____
13) Lookin’ After No. 1 Boomtown Rats 3:07 Sprints _____
14) Dreams The Cranberries 4:31 Hill Climb _____
15) Shadow Play Rory Gallagher 4:56 Fast Climb _____
16) Cannonball Damien Rice 3:27 Cool Down _____
Time: 59 mins. Rating (1 – Most Like, 5 – Least Like)
Hi Cynthia -
I should have added that I post my playlist in class so that people can rate the songs and use the feedback for future lists.
I suspect I may be the only instructor who has used John Phillip Sousa, Mozart’s Don Giovanni (the only opera I’ve found that is good for sprints), Raffi (admittedly, if was a minute of so of recovery) and the Mormon Tabernacle Choir– “Hail To Chief” worked pretty well for the Inauguration–and the Can Can. I mostly play old R&B, soul, blues, roots rock, but also some jazz, classical. There are always a few tunes that I am certain are unknown, but also there are favorite stand-bys. You can easily guess that I am an aging boomer. So are most of my riders.
Wow! I’m so happy to have all these great ideas coming my way. It really does make the class interesting and I strive really hard not to become stagnant-because that stinks! Loved your comments Bob! I’m almost 50, and I do really spastic mixes! Tonight I went from Scooter-Move Your Ass (Sprints/active recovery) to Tina Turner-We Don’t Need Another Hero-(Steep hill, 12% grade) to Blues Brothers-Jailhouse Rock (tempo run/fun, fun, fun). I tend to get all ages to my classes and it is so much fun. The other day my 20 somethings were rockin’ out to Bloodhound Gang’s-Amadeus!
Thanks for posting rides and ideas. Someone was asking about “NOTES” during class. OK-I’m a type A; ex-finance field-so this is what I do. I either put my notes in the lyrics section on my I-touch (a hint I got from J.R. Atwood’s website) or I do them in PowerPoint and cut, laminate, and put them on a large key ring so I can dangle the notes from the handle bars. They are my crutch–just in case I get nervous.
RIDE ON everyone!
Hi Beth –
Wow! Lamination!
I thought I was pretty punctilious about my notes, but you have me beat. I type four or five pages of notes per class. The notes are mostly about the songs, not the ride, the times when verses, choruses, and instrumental breaks start and end, and when the beat picks up or eases. The ride follows accordingly. Some folks follow my lead on position, resistance or cadence. Others do their own thing, with my encouragement. But the music tends to keep us together.
I now have a master document of some about six hundred songs and it constantly grows. When I put together a playlist, the song notes I’ve used before are ready for a quick cut and paste. One issue for me: I want to see my notes and the readouts on songtimes easily. That means big type sizes and CD’s rather than my iPod if I have a choice (bigger displays.)
A new playlist takes about three hours to put together. A new theme–usually a play on words of song titles–forces me to search for new music to add to stuff I’ve used previously. That can be time-consuming. It’s always the last song or two to make the final cut that takes the longest. Of course, the order of songs is crucial, at least to me. I sometimes tinker with that until the last minute.
Thanks for responding so quickly. I am leaving the country for a couple of weeks and happily forgoing email and the Internet. I was afraid that someone might reply and then not get a response from me. Checking this site when I return is something to look forward to.
Cheers,
Bob
Hi Bob and Beth Ann,
Bob, thanks for posting your Irish Stew ride. I find my classes very passive about music – I often ask at the outset if there’s anything people want to hear, or give them a choice “90s music, rock, or top 40?” but they usually tell me they’ll like whatever I play.
I think it’s great that you choose eclectic music for your classes. Another instructor at my gym is a former professional ballet dancer and he often turns to classical music in his classes. He also uses dueling banjos – it’s one of his signature songs.
I agree it takes me about 3 hours to put together a profile/playlist, maybe 60 minutes if I’m just cherry-picking from songs I’ve used previously. I spend far too much time checking out new music on iTunes.
Beth Ann, I also thought the tip about putting the cues into the lyrics section of the iPod from J.R. Atwood’s blog was excellent. I haven’t gotten around to doing it yet. I set my iPhone right in the middle of the handlebars – I use it to time drills and have easy access to pause etc. when I need to. The volume adjustment is easier to do on the stereo, though.
Cheers,
Cynthia
Here’s a playlist that I sometimes use (although there is no thematic connection)
It’s 42 minutes long including the cool-down song
Johnny Got a Boom Boom – Imelda May (2:57) – It may not be available on the Canadian iTunes, but it’s quite a hit in Ireland and is a great energetic way to warm up. Build up the resistance in steps throughout the song so by the end you have to work to keep up the lively pace.
Takin’ Back My Love – Enrique Iglesias & Ciara (3:50) – Jumps! Starting with 8 beats, then alternating between 4 and 2 beats.
Magnificent – U2 (5:24) – Start of the climb! It’s a slow beat, so turn the resistance up high but stay with the beat. Stay seated. Keep alternating the lead leg, but don’t actually take your foot out of the pedal (it’s a pain for those without the cycling shoes and cleats, not to mention slightly dangerous!).
Infinity (Klaas Vocal Mix) – Guru Josh Project (3:30) – Keep the same resistance as the previous song, but get off the sadle. Standing up makes it slightly easier, but the beat is faster. Adjust resistance, if necessary, to maintain the beat. Continue with the climb
Granite – Pendulum (4:28) – The climb is getting faster. Challenge your riders to do it with the same resistance as the last song. Warn them that their heart rate can ‘plateau’ out too low and that they need to keep pushing – it shouldn’t become ‘comfortable’ or easy.
Café del Mar, Pt. 1 Edit – Rainmaker (3:51) – Don’t touch the resistance! The penultimate song of the climb! The hill is getting steeper, but it’s not far to the top! Keep working, make sure the beat doesn’t get ahead of you. If it’s necessary, take a little off, as long as everyone is with the beat.
Voodoo People (Pendulum Remix) – The Prodigy (5:10) – The last part of the climb. The first 15 or so seconds of this song are slow, but then the beat picks up. It is quite fast, but the resistance should be tough as well. Have a look around during the climb and make sure everyone is being honest to themselves. If they aren’t, tell them to put a half-turn on.
Welcome to the Club – Manian (4:46) – Congratulate your riders on completing the 23 minute climb! But the work isn’t over yet. Divide the class into teams, and have them sprint! When your number/group is called, give it 120% and sprint for your life.
Mari Mac (live) – Great Big Sea (3:19) – A great song I discovered from this site! The sprints aren’t over yet. This time we’re going to try something different. When the instructor says sprint, you sprint hard. Remember, this is the last song and you are approaching an imaginary finish line! Then when the instructor shouts “Accident” everyone slows down their legs to an almost-standstill, and then when the instructor says “Go”, everyone gets back to top speed as quick as possible. Do this repeatedly, it will have your heart rate high in no time!
Man in the Mirror – Michael Jackson (5:03) – I rarely use Michael Jackson songs, but since his tragic death iTunes has been overrun by his hits! Cool-down and stretch.
I played an all Michael Jackson/all climb playlist on Sunday and the class LOVED it. So much that one participant requested me to play it in my next class on Wednesday. I can post the playlist later (if you would like to see it). I’m not at home now so don’t have it on me…
Hi Denise, yes please do post your Michael Jackson tribute playlist. I was considering the same but my mom’s been visiting and I haven’t had a chance to put together a new playlist in ages.
Here’s my tribute to MJ- I asked my class if they were into this after I overheard some folks say that they had their fill of MJ as all the radio stations were playing tributes. This is a great running mix too:-)
Rock with You
Got to be Starting Something
The Way You Make Me Feel
Billie Jean
Bad
Remember the Time
I Just Can’t Stop Loving You
Thriller
Beat It
Tabloid Junkie
D.S.
Black or White
You are not Alone
Stranger in Moscow
Thanks for posting the playlist, Tim. Love the whole thing – think I will use it in toto. Had to check out Johnny got a Boom Boom on Youtube. Also love the idea of working through such a long climb. Great stuff!
Cynthia
Thank you for the compliments, Cynthia.
I like it because it is a mix of genres (although leaning slightly towards dance), so people that come to the class don’t find the whole thing monotonous if they aren’t into a particular genre. Also, the long climb simulates an outdoor ride where climbs can last a while! I put the climbing songs in that order as they get faster and faster. The idea is that riders work harder and harder and by the end they are giving it all.
If you do use it, let me know how it goes!
Additionally, I’ve always wondered can spin mixes double as treadmill songs (I find the treadmill quite boring). I’ve found that sprinting songs in spin mixes are too fast for the treadmill. Climbing songs actually work really well on the treadmill, even if you have the speed up quite fast (as your legs don’t move near as fast as in spin class). I’ve recently begun making it my business to go on the treadmill straight after spin class (after changing shoes) as I’m training for a half-Ironman (1.2mi swim, 56mi bike, 13mi run) and I’m getting used to the bike-run transition. The problem is my legs don’t want to move as much as my brain wants them to after a spin class!
Keep up the good work! I’m loving all the mixes you post up – they are a great help!
Here you go Cynthia! So busy…. so sorry it took me a while to get back to you! the class loved it and is asking for an encore performance.
53.5 minutes of climbing. 5 minutes of cool down. Don’t stop ‘til you get enough. ☺
Don’t Stop ‘Til You Get Enough (6:06)
“Warm-up and in and out saddle climb”
add a turn and get in and out of saddle ~ 3:46 – 4:19
take resistance down
add a turn and get in and out of saddle ~ 4:35 – 5:20
Last 30 seconds in saddle – light resistance
P.Y.T. (3:59)
“In and out of saddle climb” 30/30/50
:45 – 1:15 (30 second back in saddle)
1:45 – 2:13 (30 second back in saddle)
2:48 – 3:40
The Way You Make Me Feel (4:58)
“In and out of saddle climb” 15/15/60
CRANK on resistance during the first minute
1:10 – 1:27
2:00 – 2:17
2:50 – 3:59
4:31- start bringing resistance down
Working Day And Night (5:15)
“In and out of saddle climb”
1:21 – 1:36 – out of saddle ~ double time
2:28 – 2:58 – out of saddle ~ double time
4:05 – 4:50 – up and down to cadence
****Take resistance down and use the last 25 seconds as recovery *****
Billie Jean (4:54)
“In the saddle climb”
Shake Your Body (Down To The Ground) (3:45)
“In and out of saddle climb” 20/20/20/40
:33 – :50 (25 seconds until next burst)
1:14 – 1:33 (30 seconds until next burst)
2:03 – 2:19 (30 seconds until next burst)
2:52 – 3:35
Off The Wall (4:07)
“In and out of saddle climb” 25/25/20/40
:48 – 1:14 (25 seconds until next burst)
1:38 – 2:04 (40 seconds until next burst)
2:45 – 3:04 (quick in the saddle)
3:11 – 3:55 (end of song)
Beat It (4:19)
“In and out of saddle climb” 25/30/40
Take first 20 seconds for recovery
1:05 – 1:27 (25 seconds back in saddle)
1:54 – 2:22 (50 seconds back in saddle)
3:17 – 3:58 – go double time for last 20 seconds
Black or White (4:16)
‘In and out of saddle climb”
First minute is recovery if you want it. Otherwise just spin those wheels with a little cadence. Back on the climb at :59.
Up and down throughout the song
Thriller (5:58)
“In and out of saddle climb and standing run”
Music kicks in 40 seconds in.
First out of saddle burst is: 1:30 – 1:49
Take song in and out and SR
4:14 – in the saddle / Vincent Price speaks – RESISTANCE SO STRONG!!!
Wanna Be Startin’ Somethin’ (6:04)
“In and out of saddle climb”
Judy, sorry to be tardy in replying – your post got diverted to my spam queue and I just checked it tonight. Thanks for posting the Michael Jackson playlist.
Best regards,
Cynthia
Hi Cynthia,
Well I have several classes under my belt now yet I’m not satisfied with my ability to motivate the participants. My playlists are terrific and I ‘know my stuff’ when it comes to fitness but my personality is such that I’m not a ‘yeller’ or one who shouts out wahoo during class, I tend to be more of the quite, friendly type. What would you suggest? I want to keep my classes energizing and invigorating, I want the participants to beg for more :-)
Thanks,
Judy
Hi Cynthia,
I appreciate your thoughtful reply! I agree, we have to embrace diversity ergo the old adage of why there are several flavors of ice cream;-). I am totally a mind-body type, I love to close my eyes and “feel” the ride.
I sent an e-mail out to the three instructors at my gym who are the most beloved and asked for pointers. I also suggested that we develop a mentoring program, meet once per month, share tips, music, discuss what we find “works” and what doesn’t…
I am happy to see that many bloggers on your wonderful site are in the same age group I am. What a statement that makes! Young at heart, vibrant individuals who are dedicated to sharing their passion for spinning and fitness with others. I recently earned a master’s degree in public health, something I had dreamed about for years. WIth the support of my fabulous husband and children I embarked upon that journey which has given me the confidence to embark on other new adventures, hence becoming a spin instructor after 12 years of one-on-one personal training. And it’s no surprise that personal training was more suited to my personality but I love to spin and love the high I get after teaching a class!
BTW- I don’t use notes, I don’t want to whip out my reading glasses or turn on the lights so I can read them, lol! I wing it- I do whatever feels right:-)
Judy, this is a GREAT question. Readers, can you help? What are your favourite ways to keep your classes energizing and invigorating?
Are you one of those instructors who has a line-up of riders clamoring to get into your classes? Tell us how you do it.
My two cents: I think you have to be yourself. If you’re not a drill sergeant or a cheerleader, don’t try to be one. Not everyone responds to those approaches anyway. Quieter instructors often stress the mind-body connection in spinning. See if that feels right to you.
I think it matters that your enthusiasm for indoor cycling comes through. For one of the very best instructors I know, this is her hallmark – you can just tell that she loves to be on the bike and her enthusiasm is contagious.
Another of my favourite instructors is a funny guy. He uses his sense of humour – which extended to his clever playlists – to keep riders coming back.
In my classes I sometimes use visualization of a race, especially for attacks. I’ll cue when I want all-out effort and let the class know when I see it. “Nice strong legs! Great work everyone. I’m loving this. Let’s do it again.” Or I’ll say, “You guys are kicking butt and taking names today!” I’ll take them as far as they can go and ask, “Can you do another 30 seconds?” and almost always someone will shout, “YEAH!” and off we’ll go. I also find pace line exercises can work well (having each rider, or each row of riders set the pace for a specific amount of time, then fall back and let the next group do it.) This works especially well if you get a small class or 6 or fewer riders.
Sign up for John MacGowan’s free Indoor Cycle Instructor podcast (on iTunes, or visit his website at http://www.indoorcycleinstructor.com). He interviews master instructors and other guests about everything to do with indoor cycling. (My very favourite of his podcasts is the one about Storm Cycling – download that one first, it’s all about strategies for motivating a class. I wish I remembered the guest instructor’s name so I could give him a shout out – his ideas were original and absolutely fantastic.)
If you live near Miami or feel like vacationing there, consider attending the WSSC (World Spinning and Sport Conference) in 2010. Tons of workshops that will help you to become the best instructor you can be. Here’s a link to the 2009 brochure: http://www.spinning.com/conferences/wssc.asp. If you can’t get to Miami, find out who the local instructors are who consistently pack their classes. Attend their classes and analyze how they do it. Or approach them after class and ask to buy them a juice and pick their brains. Most people are wildly flattered to be asked for advice.
Readers, we need you! What other strategies do you use?
Salutations!
Been reading through the lists and love the suggestions! Every class I teach has a “goal” and a “theme”. For example, I just did a ride called “Simmer the Beast!” My son is always saying, “Simmer the Beast inside you so you don’t boil over mom,” every time I go to lecture him about cleaning his room. I decided to make it into a ride and people had fun with it. I also give out visua” aids sometimes during my rides. We are doing TTT (Team Time Trials) and the class is getting a handout of the actual stage 4 Tour de France team ride elevation chart and some awesome team pics! I laminate the prints and put them on a key ring. My riders get a kick out of the pics–great to do for your movie rides, if I may suggest. Another ride I’ve done is “Women of Rock” that has been enjoyed by most–I let them guess the singers. Once again, a quick thanks–off to teach Yoga.
Thanks Beth Ann! I especially like the idea of visuals and the women of rock ride. Would you consider posting that ride for us?
Women of Rock Ride: I made this ride mixed terrains with runs, jumps, and climbs….all around variety…hope this gives you some ideas. Enjoy!
Length Song
5:31 RED SKIES
5:33 Annie Lennox & Eurythmics-Sweet Dreams RAVE (Techno-Remix)
4:14 Gloria Estefan-Conga
4:22 Heart-Baracuda
3:23 Lita Ford-Shot of Poison
5:11 4 Non-Blondes-What’s Going On (Techno Remix)
3:27 Blondie-Call Me
5:58 Evanesence-Restless
2:47 Joan Jett-Bad Reputation
3:39 Pat Benatar-Anxiety
3:32 Rhianna-Shut Up and Drive
3:42 Shakira-Objection Tango
5:41 Instrumental (cool down)
I’m working on a “Spin Doctor” routine…let me know if you have any songs that may work.
People do appreciate the effort…..Here are some of my ques…
“Are you heavy in your seat?” “Hope not because your bums will start burning as I put battery acid gel on them!” Or a tack, or hot glue, people get a good chuckle! For hills I have “kickers, screamers, and walls.” I also like to “bully” up hills and “attack the pack”. I get my ideas from all types of websites, etc…so I do not claim originality. But new ques do keep your classes fresh and fun.
I also use “F” words in my class: FUN, FRIENDS, FITNESS, and FORM. It’s funny when people make comments on how many “f” words I use to our front counter! And I work at the YMCA! HEE HEE–make them laugh and you will have a great class.
One day I did questions and responses from “Hollywood Squares”, everyone was cracking up and having a blast while riding at a moderately uncomfortable pace (except me as I had to tell the jokes)! I called this ride “Mind Diversion. ”
Well, “Gotta hop on my beater, put on the brain sieve, and blast out of here!” Have a great day.
Thanks, Beth Ann – I’d love to take your class.
I have a huge soft spot for 80’s hair metal – Lita Ford was a good choice. Also really enjoyed Joan Jett’s Bad Reputation – great for sprints.
For spin doctors, do you mean DJs? My favourite is Armin van Buuren, but I also like Tiesto.
Thanks Cynthia,
Been working on a new ride “Move Your Fatty Acids!” I’m going to look up Armin van Buuren and Tiesto.
Thanks, Tim! That’s going into a mix very soon. I love a relentless beat.
HI Everyone- here is a playlist of one of my more popular rides. Great remixes of known songs with a twist. I teach this at a on a packed Sunday morning 75 minute ride.. hence the last cool down song ‘Easy Like Sunday Morning.. ” Choose your own rides for each song as you like or let me know if you want more details.
Eric Pridz – Call On Me 5:53
Enur Ft Natasha – Calabria 2007 (Club MiX) (Dj emiX RemiX 2007) 6:42
Hey Ya! (Outcast) 4:28 Lorene Drive Punk Goes Crunk
Love Is Gone (Original Mix) 3:11 David Guetta Feat. Chris Willis
Come to Me- Superclean Radio 3:53 Diddy
Britney Spears f Madonna – Me Against The Music (Gabriel and Dresden Club Mix) 8:50
Untouched 4:14 The Veronicas Hook Me Up
Lonely No More (Junior Vasquez Mr. Lonely Remix) 7:35 Rob Thomas
Coldplay – Clocks (dance remix edit) 5:02
Give It 2 Me (Paul Oakenfold Edit) 5:00 Madonna
Sean Paul – Temperature – REMIX BUBBLING DANCEHALL REGGAETON 3:44
Black eyed peas – Pump It (Travis Barker Remix) 3:37 Travis Barker
Roger Sanchez feat. GTO -Turn On The Music (Axwell Remix) 6:59
Hey Stephen 4:16 Taylor Swift Fearless
Buzz Ballads – Faith No More – Easy Like Sunday Morning 3:08
Wicked, wicked, wicked Aquagirl – thanks!
Hey Aquagirl! Your ride sounds great! I love remixes :) I’d like to see your profile if you have time to share it.
Does anyone have a Halloween mix? I’m gearing up for fun Halloween spin class and would love some suggestions to give all my ghouls and gobblins and terrifying ride :-)
Thanks!
Judy
I love Halloweenie Rides! I do have my old mix that I’m going to start playing this week and it is a “Halloween First Blood Ride.” I bought everyone little gazoo’s, a pirate patch, and a pirate scarf and they had a blast. Got it all through Oriental Trading Magazine.
Here is the play list and do enjoy as it is meant to be “BEASTLY”!
Nightmare Before Xmas W.U.
Tales from the Crypt W.U.
Thriller
Bad Moon Rising
Bark at the Moon
Batman Theme (OlD one at 1:07 minutes)
Ghostbusters
Teenage Frankenstein
Adams Family (We really snapped our Fingers!)
Feed My Frankenstein
Pet Cemetery
Dean Man’s Pary
Zombie Zoo
Whodini
Elivira (Cool Down)
Total Ride Time: 54:19 This ride is frightful in variety. Your heart will race, if not from speed and intensity, then from the atmosphere surrounding you!
Thanks Beth Ann! I love it!
Has anyone ever done an all climb class- pyramid style? Warm-up, then do one song at 4/10, next song at 5/10 and continue in that fashion until we “get to the top” at a resistance level of 10/10 then we have to work our way down. Thanks for the input!
Great idea Judy – I have a draft all-climb class in the hopper from last spring. I want to try it before I run it in class. I’ll do that soon and post it. I used a lot of hard rock.
iTunes just published a Hallowe’en Essentials playlist with 74 Hallowe’en-related tunes – perfect for finishing off a Hallowe’en playlist.
Here is another mix, made up of random songs in my iTunes library (again, there’s no thematic connection!!).
Give it 2 Me – Madonna (4:47) Warm up. At first, go double time with the beat, increasing resistance every 30 seconds or so. About half way through the song, increase resistance to an amount that you are going single time (each foot falls with the beat – climbing). Continue to warm up, increasing the resistance so that by the end of the song your legs are getting tired.
Rapture – iiO (4:13) I LOVE this song. Keep the high tension/resistance from the warm-up (adding more if necessary). Do jumps, starting with 8, then 4, then 2. Try to only lift a tiny tiny bit off the saddle – it increases the amount of work done by the leg muscles.
How Much is the Fish? – Scooter (3:44) Change to the resistance to a tension suitable for sprinting. Seated sprints: 0:45-1:29, 2:00-2:32, 3:05-end
Magnificent – U2 (5:24) For some reason, this song reminds me of summer! Turn the resistance right up – we’re going to do a seated climb! This is going to be the start of a longish climb (a block of climbing songs together, in my opinion, more accurately simulates an outdoor ride and is challenging). Stay seated for the whole song, with a high resistance. This song really works the muscles – make sure the pedals are being pulled up with the back of the leg as well as being pushed down.
Celebration – Madonna (3:35) Continue to climb – try and leave the resistance the same, but adjust it if you cannot keep up with the beat. Take it out of the saddle. The hill is getting steeper and needs to be done standing! Make sure your form is correct at this stage (light hands on handlebars, bum over the saddle, bending from the hips, back straight etc.).
Find Yourself – John O’Callaghan (feat. Sarah Howells) (2:31) Continuing on from the last song, same resistance, but a slightly faster pace. Don’t slow down or sit down in between songs. For extra cruelness, you can’t sit down to drink water – you have to drink and ride, like the pro’s do on real world cycles!
Café del Mar, Pt. 1 Edit – Rainmaker (3:51) Continue climbing. Make sure to adjust the resistance dial as necessary as heart rates can sometimes level out. This is slightly faster than the previous song, so it should be tough.
Bailando (Fortezza Mix Extended) – La Princesse (5:44) A long tough one to finish the climb with. Keep the same resistance from the last one – add more if necessary. This catchy song should have people almost spent after finishing the climb.
Music is Pumping (Original Mix) – Porn Kings vs Flip & Fill (5:50) Sprint like you’ve never sprinted before. Normally I would just divide the class in half (left vs right, men vs women) but Cynthia came up with a great idea of doing a pace line drill. In her own words: “I did a pace line drill with a twist. Each rider took a turn setting the pace for however long they wanted; when they tired, they’d give a wave, fall back, and the next person took over. While waiting for their turn at the front, the other riders maintained a strong, steady pace.“. That sounds like an excellent idea, I’d love to try it some time!
Sweet Harmony – The Beloved (5:03) Cool down (or is it warm-down?) and stretch. Congratulations!
The playlist time is 44 minutes. To make it into a longer playlist, more sprint songs could be added, as well as more jump songs or freezes (where nothing above the hips move while hovering above the saddle. Some people call them isolations).
I immediately downloaded Rapture, How Much is the Fish? and Find Yourself. Great mix! Tim, you always come up with the best songs I’ve never encountered. Thanks for sharing them.
Thanks for the compliment! I probably spend too much time listening to songs on iTunes – that’s why I find so many songs. All my friends say iTunes Genius is no good, but I find it comes up with a few good songs (such as How Much is the Fish!). I wish iTunes let you sample songs for more than 30 seconds though!
Tim,
Ditto me too on your great music selections. Thanks for posting your rides! I finished up my first Halloween Ride today and bought everyone scarfs with flames on them…we took a trip to a Count’s castle and went through a very long tunnel to the “Hall of the Mountain Kings” (I found two remixes and blended them together). Along the way we visited a “Witch Doctor” and found a “Voodoo Dolly”. We decided to bag out of the party and on the downhill ran smack into the “Phantom of the Opera” (techno remix). The only warning I gave out was, “Don’t look behind you, you might not like what you see!” Keep the postings coming, I love the advice and suggestions. Ride on!
Hey Beth Ann,
Can you post the Halloween ride you compiled yesterday- I took some of your previous suggestions, THANKS, and did some searching on my own and came up with a VERY long ride- when I gave it my ride through test I loved it so much I don’t know what to cut out, darn it, I wish I could teach a 90 min class- I bet my riders will find that just as TERRIFYING as the spooky music, haha! I love spinning so much that I could ride for hours:-)
Judy
Judy,
I used Nero software to make my CD because in this case I wanted to pitch the beat up overall by 4.0. It worked out really well keeping pace between 60-115. Our YMCA has the cycles that read out gears (1-24), cadence, time, HR, and mileage. I also overlapped the songs by 5-10 seconds to keep a continuous road.
Here is how I profiled my “Halloween II-It’s a Screamer” ride (basically a hill profile):
Howling Wind (E-Music) (:45): Introduction
Fresh Prince-Nightmare On My Street (4:40) Warm-up
“Lot’s of SCREAMERS (Medium grade hill climb, you can still run but under three minutes, sprint would be less than 60 secs before muscle failure; these are just guidelines I give to help set the tension on the cycle) today and I don’t mean vocals! Keep your breathing very regulated and don’t look behind you on this first climb-maintain 60-65 rpm’s.
Put on your doo-rags (I gave everyone black with orange flames). You’ll be sweaty, hot, tired, and at wits end with today’s ride….question is….was it a Trick or a treat?
We’ve been invited to a Count’s house for dinner and dance; don’t worry I heard his bark is worse than his bite!
Don’t Look Behind You (E-music) (4:41):
Let’s get into our first KICKER of the day. Start at a light hill climb and stay way back in the saddle.
After around 2:30 into the song:
Keep working it in the saddle-stretch out and lift up, knees like pistons–glutes are engaged. (I don’t stay here long, some folks call these “hovers” and think they are a big no, no in a spin class). We have aero-bars, so I do use them -keeps folks from getting bored and makes them focus on better body alignment.
For the last minute: If your feeling strong, crank up the tension two gears and let’s stand. Heavy breathing is acceptable-even if it is behind you! JUST DON’T LOOK!
Cruella de Ville (Gomez) (3:13): Back off to the SCREAMER LEVEL and keep right on 60 RPM’s….can’t sustain? BLEED DOWN A GEAR and peddle faster up to 75 rpms…
Wicked little off road adventure, smooth in the saddle….
Up on the Chorus for a little “push”….
Slow back down when seated.
Light on those handles, they are covered with ooze!
Spiderwebs (No Doubt) (4:23):
More of the same….keep pushing in the same gear…
Up on the Chorus for a mini “hit it”…
Stay focused until “the road” fades out.
In the Hall of the Mountain King (E-Music) (2:40):
Ahhhhh….told you Transylvania was mountainous…..keep climbing….trick is you have to mantain 80-85 rpms while in the saddle! Good news is I have found a tunnel that will take us through the mountain; it is rather dark and dank, oh well let’s go for it! (Then this song bleeds right into the next version which is even faster!)
In the Hall of the Mountain King (E-Music) (3:37-techno remix off a Halloween Bash Album in E-music):Oh no, the tunnel has no exit, slow down, turn around, keep driving on in the same gear, but stand and increase your cadence…hard core all the way until the music slows….(when it slows, settle into the saddle, go up one gear and prepare)….ATTACK MODE…..all you got until the end….breathless!
Hell 1 (Squirrel Nut Zippers) (3:00)
Party just getting started….Light winds….go down to flat roads with some tension added for a headwind…..some little jumps are fun for this song….Wake up the legs on this one baby!
Voodoo Dolly (… and the Banshees) (6:50)
No rest for the weary…keep standing and go to a DEEP climb with a slow cadence…
Listen to your inner self….and follow the road…
We’ll be starting back down the mountain soon-legs should be shivering at this point-(3:20 start backing off the gears and taking up the cadence)-keep up with the road, faster, faster, faster! Put the brain in neutral and let the lungs work—I feel a power surge…two gears up and push to the end!
Witch Doctor (2:13): Let’s bag out of this party while the legs are still able, get on your flat road…bumpy road ahead…(I tighten the tension and do some 3pointers here)
Phantom of the Opera (4:03) (E-music):
Back to the smooth road for a seated run…Let’s grip the handle bars like they were on fire and burn down this mountain. At 3:20 stand and hammer until we hit “ELM Street”!
Spooky Skit 4 (1:19) (E-music):
They had several skits and I choose one with a girl saying, “Who’s out there?” Then you hear a wicked laugh and a chainsaw firing up. Grab your breather, cool down; Oh no, do I hear a “chainsaw”?
Toccata and Fugue in Minor (9:19)
Feeling a little waxed, tense, a little nervous? Wait until next ride…It’s sure to be a THRILLER! (Evil laugh) and cool down.
Sorry, I don’t have which albums I got the songs from, but I just put in a search for Halloween music, electronic and got some hits from e-music.com.
Ride on!
Beth Ann
Thanks Beth Ann—sorry I didn’t reply sooner. Keep on posting those great playlists! I’m working on a new playlist with Lady GaGa’s new album- Fame Monster- I don’t know about any of you other instructors but I get bored listening to same ‘trendy’ songs, I love to mix it up- keeps me motivated!
I have been teaching indoor cycling for a few months now. I love your website. I have gotten some great ideas from it. I have been trying to do a theme to my rides and have the riders guess what it is. I did songs with city names in them, etc. I also did one with songs from movies and one with broadway musical songs. My classes really enjoyed it and it gave them something to talk about and thinking about. Can you think of any other themes for a class?
I’ve done holiday rides, all female artists, songs that all had ‘dance’ in the title, all disco, hard rock, have the riders guess the artist…fun stuffl Love to see some of your playlists.
What music do you use for your holiday rides? I wanted to have one coming up and I didn’t know what music to use that would be fast enough.
I just got some pretty amazing Xmas music – I think it will make a great ride:
12 Days of Christmas – Relient K
Run Rudolph Run – Bryan Adams
Jungle Bells – Brian Setzer
Last Christmas – Cascade
Wizards in Winter and Christmas in Sarajevo – Trans Siberian Orchestra
Christmas Eve – Celine Dion
Step Into Christmas – Elton John
All I Want for Christmas – Mariah Carey
Rockin’ Around the Christmas Tree – Hannah Montana (yeah I know, kinda chessy but you can’t really tell it’s her singing)
That’s all I’ve got for now – anyone else??
Trigirl, that’s an awesome holiday playlist! Thanks for sharing it.
Thanks April and Judy!
I’ve done Valentine’s mixes (all songs about love), Hallowe’en mixes, all women artists, summer songs, decades (80s, 90s), genre mixes (all dance, all hard rock, all R&B, all alt rock), best of mixes (usually one of my first rides in January is a compilation of the best spinning songs of the previous year), countries (all American artists, all Canadian, all international), and an Out of India mix because I loved the Slumdog Millionaire soundtrack so much.
Does anyone have an all climb playlist? I want to do something different- I like to change things up on a regular basis. Also, as I’m pretty new at this I wonder you experts time jumps or team sprints. I don’t feel confident in my ability to do so- how precise are all you expert instructors?
Thanks!
Hi Judy,
Embarrassingly, my all-climb class still isn’t finished. Maybe someone else has one ready?
I time jumps with beat counting, usually 16, 8, 4, or 2 beats. My jumps are mostly rhythmic. There is another way to do jumps like a short, sharp sprint involving increased cadence as well as rising from the saddle. I do attacks, which are similar. I time them in seconds, usually 15 or 30, sometimes 45 seconds.
I time sprints (team or solo) in seconds. When I review a song prior to including it, I’ll time the sections that are good for sprinting and use those. Most songs have sprinting options falling between 15 seconds and 60 seconds. Some very fast songs can be all sprint – these are perfect for team sprinting exercises (guys/gals, row 1/2/3, half the room, then the other half) because it doesn’t matter when each group starts or stops, the music supports the sprint. I divvy up the song into increments and divide them by the number of teams I’ve planned. I usually try to have everyone go together for the last interval.
How do others do this?
Thanks for that speedy reply! Rhythmic jumps will probably work best for me- I think being so precise- timing wise- would also require me to have notes and my eyes aren’t as great as they used to be so between the dark room and needing reading glasses…you can imagine ;-)
Truth be told I am one who ‘feels’ the music- I just know what to do depending on how to tune feels to me, but perhaps that is a haphazard way to go about teaching.
This is the BEST site! I truly appreciate all the wonderful feedback you and the other instructors offer!
I recall reading that you are expecting? Is this correct? One of my colleagues taught spin until the day before she had her daughter–she felt being so active made for an easy delivery.
And now I’m off to spin- teaching tomorrow AM but I can’t get enough!
Hi Judy,
Counting beats for jumps is easy and doesn’t require notes, but I do find I can’t do much to chat or cue, or I lose count. A tip I picked up from another instructor is to cue the first few and once everyone’s got it, simply cue with a thumbs up or down. It works really well and avoids you having to repeat “three, two, one, up!” “three, two, one, down!” over and over.
If you don’t want to time sprints, just use a combination of all sprint songs and songs that allow for sprints during the choruses and recovery for the verses. You’ll know when each chorus is coming up, and most riders can anticipate it as well, even if they don’t know the song.
Yes, I’m 5.5 months pregnant with our first child. Feeling great and hoping to keep spinning into my eighth month. I’ll give it up temporarily if it gets uncomfortable or if I don’t think I can deliver the kind of class I want to deliver.
Right now I just tell the class I’m expecting and while my doc totally supports my spinning, I have some heart rate restrictions, so they may see me taking extra recovery breaks once in a while. They do not need to break when I do unless they want to – it’s their ride. So far I only need to slow down once in a while – I mostly play with the tension on the bike to make some of the drills a bit easier so I don’t max out my heart rate.
Congratulations on the upcoming arrival of your first child! As a mother of three I can attest that there is no more wonderful experience than that of delivering a healthy baby.
Thanks for always providing quick, thoughtful and extremely helpful responses.
Judy
No worries, Judy. I love hearing from other spin instructors.
Cynthia and Judy,
Ditto me on the way you do your jumps and attacks Cynthia. I too let the music dictate what type of “jump” I do. I’m with you on the reading glasses. I am using 14 font on my notes!
Thanks everyone for the tips. I’m working on downloading some new music…came across some interesting songs…will post them as soon as I work up a routine and make sure they are “clean” as I work for the YMCA.
Happy Holidays my Cycle Addict friends!
I have taught spinning for over 3 years and I am looking for some good holiday songs I can play over the next couple of weeks. Does anyone have any ideas?
Happy Holidays and thanks in advance!
~Sara
Hey Sara – I posted this somewhere else on this blog but who knows where so I will write it again – I can’t take credit for it – another teacher friend of mine helped :-)
Sleigh Ride and 12 Days of Christmas – Relient K
Run Rudolph Run – Bryan Adams
Jingle Bells – Brian Setzer
Last Christmas – Cascada
Wizards In Winter and Winter in Sarajevo – Trans Siberian Orchestra
Christmas Eve – Elton John
All I want for Christmas – Mariah Carey
Rockin Around the Christmas Tree – Hannah Montana (yes i know it’s cheesy but you can’t really tell it’s her singing)
Little St. Nick – Beach Boys
I saw Mommy Kissing Santa Claus – JC Mellencamp
Christmas in Hollis – Run DMC
Baby Please Come Home – U2
Anyone have any ideas for how to use these songs in a class? Denise – you are super a these classes – any ideas?
Enjoy!!!!
Thanks Christine! Great music ideas.
You are more than welcome! I also go by TriGirl on here – for some reason I end up as either my real name, Christine or the other – i am clearly not technically inclined :-)
I was wondering if anyone had any suggestions for what to do with the Christmas themed music – I usually do what Denise does and use the chorus as a time to sprint or come up out of the saddle or whatever but these songs are so short and some don’t really have choruses. So is there a way to use sets here where we just do the same drills throughout the class? I’m fairly new at this and trying to find a fun and easy way to use this music!
thanks for any and all ideas!!! Christine
Here’s a bigger challenge- how about some spin worthy Hanukkah tunes??? I have Adam Sandler’s” It’s Hanukkah” on my playlist- not the best spin tune but I always feel that we should try to accommodate as many people as possible ( plus it’s my holiday).
I’ve got nothing, Judy. Anyone else?
Here are a few!
Oh Hannukah – Gods of Fire
Rock n Roll Hanukkah – David Isaacs
The Rockin Dreidal – ShaNaNa
Surfin on Hanukkah/Hanukkah Bop – King Cobras
Rockin Hanukkah – Poppa’s Kitchen
Hope this helps :-)
Awesome, Christine – thanks!
Fabulous Christine! I really appreciate your help!
I found one last night- How Do You Spell Chunnukkahh by The Leevees, check it out:-)
Thanks, Judy, I will! I like to try and include all faiths as well – never, ever want to offend someone or hurt their feelings! Btw, Happy Hanukkah (hopefully the correct spelling)! :-)
Thanks! As far as music that is not entirely spin-worthy I have my class crank up the resistance to get them to work hard and do drills that are not reliant upon the beat of the music ( this also works well for Rap- I did it just today with U Can’t Touch This/MC Hammer in an 80’s mix), like take the ‘bounce out’ (keep the upper body still) either standing up tall or in the hover position- it really works those quads, I have them focus on the one leg doing all the work while the other goes along for the ride- then let the other leg do the work so they’re not lopsided, haha, I have them put their right arm behind their backs, then their left, seated reach way out or seat straight up in the saddle, both hands behind their backs and force those legs to work hard. Hope this helps:-)
Wow, awesome site. It’s great to see many like minded people putting so much effort into their spin classes.
I’m a ex-dj turned spin teacher who after years of pushing from my students have decided to get a webpage up and going to showcase my music.
http://www.soulactive.co.uk
Hope you like the site, I teach mostly in London, so the music I use is generally house, whilst you’ll find all the tracks mixed together with the bpm’s attached so you don’t have to think too much or stop, just work, work, work.
Duncan
Thanks Duncan! I am away on holiday in Mexico right now but I am going to check out your site as soon as I get back. Happy spinning!
Cynthia