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spinning workout #4: upbeat

Update (2/28/12): You can find this playlist on Spotify now. How cool is technology?!

This is the latest of a series of spinning workouts I’ve shared (see the first three: #1, #2, and #3). There are a few slow songs in this one, but for the most part this set is full of happy beats. Would that be a major key, Nate? Never did understand the major/minor key difference. Hopefully my kids will have a better musical education. I spent my entire guitar training when I was in high school talking about God to my teacher (a masters in theology along with music).

1) “Ondiek” by Ayub Ogada (I Dreamed of Africa soundtrack). 4:04. Serene warm-up and stretch.

2) “Let’s Get It Started” by the Black Eyed Peas. 7:33. Running.

Stand in the seat in hand position 2, like hovering but without as much bend in the knee. High cadence, low resistance, like a standing half-sprint.

3) “Nantes” by Beirut. 3:54. Standing climb.

Continue standing and move to hand position 3, start climbing out of the gate. Gradually add resistance and lower cadence.

4) “Transformer” by Gnarls Barkley. 2:18. Sprints.

Sit down in the saddle, release some resistance and pick up the cadence. Begin sprinting at 0:30 in when high-pitched singer begins talking. Slow it down at tempo break at 0:52. Begin sprinting again at 1:20 and continue until song abruptly stops.

5) “Viva La Vida” by Coldplay. 4:01. Spin.

Stay hydrated. Focus on using every part of your legs to propel yourself. Don’t lean on your palms.

6) “We Will Rock You” by Queen. 2:02. Seated climb.

This tempo is slow enough that you can crank up the resistance for some strength training.

7) “Help I’m Alive” by Metric. 4:46. Intervals.

Release resistance and start with jumps (switch every 8 sec). At 1:32, switch to sprint until 2:04, then back to jumps. Back to sprint again at 2:54 until 3:26, then finish with seated climb (add resistance).

8) “Send Me On My Way” by Rusted Root. 4:55. Spin.

A bit of chipper spinning.

9) “Move Your Body” by Eiffel 65. 4:31. Hover.

Increase resistance, hop out of saddle, and feel the burn.

10) “Can’t Get You Out Of My Head” by Kylie Minogue. 3:51. Recover & spin.

Back in the saddle, resistance released and gradually added.

11) “Save Me” by Jem. 3:34. Standing climb.

Hand position 3. Add resistance every 30 sec.

12) “Sorry” by Madonna. 4:42. Spin.

13) “Hello” by Martin Solveig & Dragonette. 4:41. Continue spinning.

14) “Gotta Get Through This” by Daniel Beddingfield. 3:11. Hover.

Get through this song. You’re almost done.

15) “Please, Please, Please Let Me Get What I Want” by The Smiths. 1:52. Cool down.

Release resistance and sit up in saddle. Stretch arms while you gradually lower your heart rate.