Today is my first cycling class that I’m teaching at the Y! It is so hard to choose what profile you want to teach for your very first class. I always want to make sure the music is something everyone will love, so I went back and pulled out my Rolling Decades profile, and I made a few changes to it. Pitbull’s “Back In Time” song is perfect for the warm-up! The warm-up I used to use was “Timewarp”. Then, of course I had to update the “Today Hill”. Lets hope my first class enjoys it!
Warm-up
- Back In Time (From “Men In Black III”) 3:26
70s Hill
- You Should Be Dancing 4:18
Steady, gradual climb from easy-moderate to moderate
Last 1:00 come out of seat and add res
- Black Betty 3:58
Moderate climb
Add res and sprint during chorus
- Stayin Alive 4:45
Steep, steady climb
80s Hill
- We Built This City 4:56
Steady, gradual climb from easy-moderate to moderate 90-100 RPM
Last 1:00 come out of seat and add res
- Walk This Way 5:09
Moderate climb
Add res and sprint during chorus
- Pour Some Sugar On Me 4:53
Steep, steady climb
90s Hill
- Gonna Make You Sweat (Everybody Dance Now) 4:04 90-100 RPM
Steady, gradual climb from easy-moderate to moderate
Add res @ 1:45 for 30 sec jumps and keep res (8 sec…4 sec)
Last 1:00 come out of seat
- Just a Girl 3:29
Moderate climb
Add res and sprint during chorus
- Free Your Mind 4:53
Steep, steady climb
Come into 3rd @ 2:00 for 1:00
Today’s Hill
- Blow Me (One Last Kiss) 4:17 90-100
Steady, gradual climb from easy-moderate to moderate
Add res @ 2:00 for 30 sec jumps and keep res (8 sec…4 sec)
Last 1:00 come out of seat
- We Run the Night 3:49
Moderate climb
Add res and sprint during chorus
- Titanium 4:05
Steep, steady climb
Come into 3rd @ 2:30 for 1:00
Cooldown
- Princess of China 3:59
