Wanted to get a ride out to y’all before I head south for more aerial yoga training! Also, sending ya some pre-Valentine’s Day Spinning love! If you are looking for a fun Valentine’s Day ride to do on your own or with your class, try my Bipolar Valentine ride. It is a cardio filled ride full of songs about love and songs about love sucking. I find that playing both sides of the field on Valentine’s Day keeps everyone happy.
This ride is an oldie but a goodie. I came up with it a couple of years ago for my afternoon spin class. They all requested 80s songs with cadence holds, and this is what I came up with for them! This ride is all about picking up your cadence. There are four loops in this ride. At the beginning of the loop everyone adds resistance till they are at 70 RPMs. I tell beginners to add resistance till they are between 70-78 RPMs. Then, I kindly tell them NOT to touch their resistance, because we are gonna attack these hill and hold our pace. I also tell everyone that they are gonna love this ride, because it gets easier as you go! 
Happy riding!
70, 75, 80
Warm Up
- Tarzan Boy and Axel F
I’m Free 3:47, Footloose 3:47, Maniac 4:20
- 1:30 seated 70 RPM
- 1:30 standing 75 RPM
- 1:30 hover 80 RPM
- Repeat
Thunderstruck 4:53
- Sprints 80-110 RPM
Paradise City 6:46
- 60 sec seated 70 RPM
- 60 sec standing 75 RPM
- 60 sec hover 80 RPM
- Repeat
Jump 4:04
- Alternate between standing run and seated 80-110 RPM
- Or if your really up for some cardio…Jumps!! 80-110 RPM
Nothin But a Good Time 3:45, Cum on Feel the Noize 4:47
- 45 sec seated 70 RPM
- 45 sec standing 75 RPM
- 45 sec hover 80 RPM
- Repeat
Let’s Go Crazy 4:40
- Sprints on a Medium or Light hill 70-110 RPM
I Hate Myself for Loving You 4:07
- 30 sec seated 70 RPM
- 30 sec standing 75 RPM
- 30 sec hover 80 RPM
- Repeat
Holding Out for a Hero 5:50
- Alternate between standing run and seated
