Alright! I am teaching an indoor cycling class tomorrow morning and this is how it is going to go down!!!

This profile focuses on 6 sets of 5 minute rollers– moderate hills with a little kicker at the top. The profile flows as follows:

9 minute warm up

3 minute easy stretch, add resistance

3 minute 30 second stand followed by 30 second sit

3 minute pickups

50 minute ride

5 minute moderate hill climb with one minute sprint at the top

2 minute working descent, REPEAT 3 times

30-20-10 sprint set (30 on 30 off, 20 on 20 off, 10 on 10 off) 4 times

5 minute moderate hill climb with one minute sprint at the top

2 minute working descent, REPEAT 3 times

Cool down

Here’s the playlist (sorry, no tech savvy list this go round!):

Intro music: You Found Me– The Fray, Shut Up and Dance– Walk the Moon, I Will Survive– Gloria Gaynor

Warm up tunes: Girl Almighty– One Direction, Good to Be Alive– Andy Grammer, Confident– Demi Lovato

Hill Climbs (each climb and descent covers roughly two songs): Jump (For My Love)– The Pointer Sisters, God Only Knows– The Beach Boys, Alive– Sia, Sing– Pentatonix, Palladio– Escala, Light Em Up– Fall Out Boy

Sprint set: Love Me Harder (Extended Workout Mix)– Ariane Grande, I Cry– Flo Rida

Hill Climbs: You Spin Me Round– Glee Cast, The Nights– Avicii, Staring at the Sun– Mika, Shut Up and Drive– Rihanna, Lonely No More– Rob Thomas, Wild Wild Love– Pitbull

Cool Down: Can’t Sleep Love– Pentatonix, All You Need Is Love– Love Actually, Take Me As I Am– Wyclef/Sharissa

Happy Thanksgiving, happy riding!!!

XX, Megan

P.S. If you’re really feeling it you can always #bikeblackfriday