For the bonus switchback to add 20% more resistance before coming up, and take it back off when you sit down for the verse. From the get go add around 40% resistance and then come up out of the saddle into 3rd position in the chorus. More interval style tempo work with optional switchback. Remind the class no bouncing! Control the speed, make the legs work! Sit down, (take the resistance to around 20% if you added in track 2) and sprint through the chorus.

Truly, Madly, Deeply – Cascada įirst speed work track. Up out of the saddle into 2nd position in the chorus (bonus challenge to add 10% more resistance beforehand) then back down in the saddle for the verses.

From the get go add around 20% resistance and call it. Remember to teach like there is a beginner in your class! Always good to remind them every class of positioning etc. Typical warm up banter with the class about form and technique. I love these suckers! Remember the class profile is a suggestion, feel free to take one or two of the songs, and create your own profile to them.

Remember it isn’t all lovey dovey on valentines day so it has to have some upbeat, tongue in cheek tunes on the playlist too, because we all know that themed playlists can turn some people off… not me though. Ok maybe I don’t totally suck, but I kept saying I’d post playlists regularly and never got around to it, bad blogger! So here is the new updated valentine, love, relationship inspired playlist. This playlist is a rehash of one I made last year but never got around to posting, because I suck. It’s the season of love hearts, chocolates and flowers which means it’s time for a new spinning playlist! Though this playlist could be used for running, hitting the gym, gardening or having a dance around your kitchen *ahem*.

Spinning warm up songs