Spinning Profile 2

This profile is all fast pace and fast legs
  1. 1.
    Warm up
    Song: We Got The Beat - The Go-Go's
  2. 2.
    Seated sprints 45 on 15 off four times (80-100 RPMS)
    Song: American Sweetheart - Elle King
  3. 3.
    Fast legs standing sprints on chorus. Medium resistance (70-90 RPMS) sprint when she says ex's and oh's
    Song: Ex's and Oh's - Elle King
  4. 4.
    Sprint build. Medium resistance hold cadence for entire song. (80-100 RPMS)
    Song: Believe - Mumford and Sons
  5. 5.
    Seated climb surge on chorus (65-85 RPMS)
    Song: Way We Go Down - Kaleo
  6. 6.
    Jumps for entire song to the beat (85-110 RPMS)
    Song: Uptown Funk - Bruno Mars
  7. 7.
    RECOVERY entire song
    Song: Wings - Little Mix
  8. 8.
    Seated climb (60-75 RPMS)
    Song: Unsteady - X Ambassadors
  9. 9.
    Standing/Seated climb 20 seconds seated 40 seconds standing (65-75 RPMS)
    Song: Angel of Small death and the Codeine Scene - Hozier
  10. 10.
    Seated climb. Seated surges on chorus (60-85 RPMS)
    Song: River - Bishop
  11. 11.
    30 seconds on fast legs, 30 seconds off. 40/20. 45/15. Last 45 seconds on fast legs (80-100 RPMS)
    Song: Roses - The Chainsmokers
  12. 12.
    Jog or run active recovery (70-90 RPMS)
    Song: Irresistible- Fallout Boy
  13. 13.
    Seated climb - push cadence on chorus (60-80 RPMS)
    Song: The Man - Aloe Blacc
  14. 14.
    COOL DOWN
    Song: Let it Go - James Bay