"Let the Bodies Hit the Floor" - 2/22/11 SBR Spin Class Workout and Playlist

Tonight was brutal... it was beautiful! There was cheering, there was cursing...

There was a lot of suffering... and 25 very happy and motivated athletes afterwards! I had more positive feedback from people after the session than I ever have before. I have to say, the music + the workout... it just seemed to click! I truly enjoyed the energy in the room, and it helped me motivate myself to my highest HR yet on a bike during the last set of sprints. It was awesome!

This workout was all about improving our AT (Anaerobic Threshold or Lactate Threshold)... a combination of shorter, high intensity intervals and long efforts right at Threshold, but with big variations in cadence (85rpm vs 125rpm) with the intention to work at the same output of effort (HR, watts, etc) under different conditions - to simulate effects of wind or hills on time trial type racing or break-away efforts on the bike.

During the 10 minute warm-up, we did a couple of low-tension spin-ups to 120+rpm. Just to get the rapid firing of the muscles going - and prepare the mind and body for what comes next. 10 all-out sprints lasting 30-45 seconds each, with 45-60 seconds of rest between. Then on to single leg pedaling drills. Next, we worked at Threshold intensity for about 20 minutes, but with 5 songs with very different cadences - so we had to adjust tension to maintain the same HR/watt output. Then, we did three big hill climbs, including one long hill where we attacked (sprinted) during the hill climb a few times - that was tough. To finish ourselves off, we did four more 1 minute all-out sprints, with 1 minute recoveries. We pulled ourselves off the floor, and went out for some well deserved food and drink.



Warm-up (10:00)
5 minutes easy "This is War" - 30 Seconds to Mars
30sec spin-up
1 minute easy "Let the Bodies hit the Floor" - Drowning Pool
30sec spin-up
3 minutes easy

Sprint Intervals ALL OUT SPRINTS - FULL EFFORT! 1:00 rest between
4 x 0:30-0:45 each "Keep Hope Alive" - Chemical Brothers
4 x 0:30-0:45 each "Name of the Game" - Chemical Brothers
3 x 0:30-0:45 each "Indestructible" - Disturbed


Single Leg Drills Very high tension / 60-70rpm cadence. Foucs on "pulling up", not pushing down, to make a smooth circle with each leg.
1:30 each leg "Stereo Love" - Edward Maya
2:00 each leg "Smells Like Teen Spirit" - Nirvana

Threshold Work
It is critical to keep your HR constant and right at Threshold (often about 88% max HR) - the key is varying the tension to keep the effort (HR) the same with the very different cadences below. This helps "program" us to work at the same intensity, under different conditions (wind, false flats, etc).
3:30 at 120 rpm "Raise your Glass" - P!nk
5:15 at 88 rpm "Can I get a **** ***" - Jay Z
3:30 at 132 rpm "Tighten Up" - The Black Keys
3:40 at 90 rpm "Going Under" - Evanesence
3:50 at 128 rpm "Hot in Here" - Nelly

Hills
4:25 seated climb "New Low" - Middle Class Rut
7:40 standing climb/sprints "Trip Like I Do" - Chemical Brothers
(3 hill sprints keyed on the jumps in the music - 30-40sec high intensity)
4:00 seated climb "Lose Yourself" - Eminem
2:00 recovery

Final Sprints (ALL OUT EFFORTS! I'll buy beer for whoever pukes!)
1:00 sprint / 1:00 rest "Stronger" - Kanye West
1:00 sprint / 1:00 rest
1:00 sprint / 1:00 rest "Invincible" - Adelita's Way
1:00 sprint / 1:00 rest

Cool Down
4:00 easy spin down "Drive" - Incubus