Feeling patriotic? Want a killer, spunky ride profile? You found it!
With the help of some friends and family, I found the perfect conglomeration of upbeat songs that make you want to get into #BEASTMODE all while chanting “USA!…USA!…USA!…”
As always, remember that when I say moves are an OPTION, that means that they aren’t backed by Spinning® (and If you tried doing these on your road bike, you’d DEFINITELY look like a tool and probably hurt yourself), there’s no ADDED benefit of doing them either, but I do add them in as options because they break up the ride in a surprisingly challenging way IF and only if you maintain proper form while executing them. Plus, my members have enjoyed them, and they understand the risk if form is not maintained and that there’s no benefit to adding them into the ride. There’s a lot of controversy over moves like this, but as the ’boutique’ cycling realm gets more prominent, I like to stay competitive and offer that OPTION to my members. If you have any questions, please feel free to ask!
**add a level correlates to Lifestyle GX bikes. If you are using a Spinner bike, add a half turn.**
PARTY IN THE USA – warm up, pushes
FIREWORK – out to 3 over chorus, heavy. Back to saddle. Add level. Repeat. Keep with beat
LEAN ON – saddle pushes. TABATTA. Add level after each round.
AMERICAN O2 – mod saddle climb, add level every min. 75 RPM
FOURTH OF JULY – option: push up tap back OR hover over chorus. Then to 3 w/beat for verses.
AMERICAN BOY – @ 2 w/ beat for chorus. Saddle. Add level. Repeat.
STARSTRUKK – option: push ups for whistles! Sprint for fast parts (saddle or 3) then to 2 with beat. Repeat.
A MILLI – 8 ct jumps. Add level every min. Focus on SMOOTH transitions.
PURSUIT OF HAPPINESS – saddle climb. Mod w/beat. Add level every minute til out to 3 for last minute.
STAY FLY – roller coasters. @ 3 for verses. HEAVY climb.
EMPIRE STATE OF MIND – heavy climb. Remove level each min. add 5 RPM. Periodic pushes!
MY SONGS KNOW… – mod climb w/beat @ 2 for verses. To 3 over chorus. Add level. Repeat.
CRUISE – Saddle climb to 3. Add level & speed it up for Nelly. Then stay at 3 for mod climb til the end.
AMERICAN GIRL – start at level 10. Saddle climb, add level every min to standing if needed.
I MADE IT – sprints
STARS & STRIPES FOREVER – cool down.
The post ride endorphins are pretty powerful after this one! Check out these shenanigans that followed class:
You can listen to the playlist (without cues) on my Spotify (#3)!
Or, you can ride with me! Check out the video on my YouTube channel!
Also, be sure to check out my other ride profiles on the blog! 🙂
Yours in health,
Please note that while I make every effort to capture and present these indoor cycling class / Spinning class profiles accurately, the class profiles and class descriptions posted on this blog do not constitute complete instruction for teaching the indoor cycling class / Spinning class.
No statement is made to the suitability or otherwise of the indoor cycling profiles presented on this blog. Care must always be taken when riding an indoor cycle. Please, consult your physician before starting an exercise program.
The indoor cycling class / Spinning class profiles presented are not meant to be exercise and/or personal recommendations, but only examples of workouts that the author completed in the past. The owner and authors of these cycling class profiles will not be responsible or liable for any injury, illness or death resulting from the use of the information contained in this article.