This week's spin workout...

For those interested, here is tonight's workout and playlist.

I have to say, it was a great session... best turn-out of the year and lots of energy in the room!



WARM UP
5.25 5 minute Warm up Coldplay -Clocks
0.50 120rpm sprint
1.00 1 minutes easy spin Rise Against - Life Less Frightening
0.50 120rpm sprint
2.00 easy spin
Speed intervals
0.75 30 / 15 hard effort #1 The Crystal Method - Name of the game
0.75 Recovery - easy spin
0.75 30 / 15 hard effort #2
0.75 Recovery - easy spin
0.75 30 / 15 hard effort #3 Chemical Brothers - Galvanize
0.75 Recovery - easy spin
0.75 30 / 15 hard effort #4
0.75 Recovery - easy spin
1.00 30 / 30 hard effort #5
1.00 Recovery - easy spin
1.00 30 / 30 hard effort #6
1.00 Recovery - easy spin
1.00 30 / 30 hard effort #7
1.00 Recovery - easy spin Lady Gaga - Alejandro
1.00 30 / 30 hard effort #8
2.25 Recovery - easy spin
Leg Drills
1.00 1:30 right, 90-100rpm
1.00 1:30 left, 90-100rpm System of a Down - Chop Suey!
0.50 0:30 together 90-100rpm
1.50 1:300 right, 90-100rpm
1.50 1:30 left, 90-100rpm Linkin Park - Points of Authority
1.25 1:00 together 90-100rpm
Hills
3.00 60-75 rpm… crank as we go… Crazy Frog - I like to move it
1.00 Recovery - easy spin Cake - The Distance
3.00 60-75 rpm… crank as we go…
1.00 Recovery - easy spin Our Lady Peace - Superman's dead
3.00 60-75 rpm… crank as we go… Three Days Grace - Pain
1.00 Recovery - easy spin
3.00 60-75 rpm… crank as we go… Papa Roach - Getting Away with Murder
2.00 Easy recovery
Steady-state Intervals
3.00 100-120 Stabbing Westward - Save yourself
3.00 80-85
3.00 100-120 Kanye West - Stronger
3.00 80-85
3.00 100-120
3.50 80-85 The Crystal Method - Busy Child
3.00 Easy recovery
Last Sprints
1.00 30 / 30 hard effort #1
1.00 Recovery - easy spin Blue Monday - How does it feel?
1.00 30 / 30 hard effort #2
1.00 Recovery - easy spin
1.00 30 / 30 hard effort #3 Linkin Park - Bleed it out
0.75 Recovery - easy spin
1.00 30 / 30 hard effort #4
Cool Down
4.00 cool down Black Eyed Peas - Boom Boom Pow

80.50