45 Minute Quad-Busting Spinning Mix & Workout

I teach spinning (indoor cycling) twice a week — a 45-minute workout on Tuesday mornings and a 60-minute class on Friday mornings. A number of participants often ask for a “set-list” which I will be posting on a regular basis. The mixes and workouts on Friday are often similar to the Tuesday set, but longer. Today’s workout…

45-Minute Quad-Busting Spin Mix
1. “Amsterdam” by Guster (3:40): Spin and stretch
2. “California Justice” by Five for Fighting (4:20): Warm-up (mix of pick-ups and climbing)
3. “In the Morning” by Junior Boys (4:40): Out-of-seat climb
4. “Children of the Sandstorm” by Darude vs. Robert Miles (6:50): Burn-out/all-out-spin (Sprint to exhaustion… Do not pace yourself. Go as hard and fast as possible for the entire song.)
5. “Remember the Name” by Fort Minor (3:45): Out-of-seat climb
6. “Someday We’ll Know” by New Radicals (3:35): Slow, high-tension, in-seat climb
7. “Bandages” by Hot Hot Heat (3:35): Sprint sets throughout (three at 20-50 seconds)
8. “Motorcycle Drive-By” by Third Eye Blind (4:20): Climb w/ one Power 10 (Power 10 sets are all-out sprints for a 10-count=~25 seconds)
9. “The World You Love” by Jimmy Eat World (5:00): Mix of pick-ups and high-tension spinning
10: Bittersweet Symphony” by the Verve (6:00): High-tension climb w/ a Power 10 (halfway through) and a Power 20 (last minute)
11. “Jurassic Park Overture” by John Williams (7:50): Cool-down and stretch

Run With It!
J.R. Atwood

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