Spinning Playlist with Rolling Hills

Today is Tuesday, which means you'll find me in the Spinning studio teaching my 45-minute class...except I'm not there. I subbed out my Spinning class because my husband is on vacation and we're off having fun today. But I've still got Spinning on my mind, so I thought I'd pop in with a 45-minute ride. This playlist is filled with a variety of songs and is super easy to follow. It will take you on a rolling hill adventure, starting with an easy flat and ending with a nice cool down.

If you don't have access to a Spinning bike, you may be able to mock it on a stationary bike of your choice...although they typically aren't too easy to stand on and cycle, so you'll have to keep yourself in the seat. As always, proceed as you see fit. I'm a certified Spinning instructor, but I don't know what your experience is so I can't say for sure whether or not this ride is for you.

Take a look and decide for yourself.
Here's the actual playlist, corresponding rides notes follow:

1) "Story of My Life": Warm up.

2) "Sleepless (Mark Line Remix)": Seated climb. Add resistance every minute to increase the intensity of the hill. Stand when you reach your max level of intensity.

3) "Ignorance": Seated flat. Heart rate will drop, but this is not a cool down. Stay connected to the road and work it.

4) "Heartbeat Song": Seated flat. At the first chorus, add enough resistance to create a hard seated climb. Return to a seated flat and increase your speed. At the second chorus, add enough resistance to create a hard standing climb and finish strong.

5) "Shut Up and Dance": Seated flat. Heart rate will drop, but this is not a cool down. Stay connected to the road and work it.

6) "Fight Song": Seated climb. Increase to a heavy climb at the chorus and stand up for a powerful climb. Work the hill, work your speed, then return to an easy seated climb during each verse.

7) "Honey, I'm Good": Seated flat. Heart rate will drop, but this is not a cool down. Stay connected to the road and work it.

8) "In the End": Seated climb. Make it hard. At the chorus, reduce the resistance to a seated flat and increase your speed. Return to a standing climb and make it hard. Toggle between these two for the rest of the song.

9) "Love Don't Die": Seated flat. Heart rate will drop, but this is not a cool down. Stay connected to the road and work it.

10) "Sweet Dreams": Seated climb. Make it hard. At the chorus, reduce the resistance to a seated flat and increase your speed. Return to a standing climb and make it hard. Toggle between these two for the rest of the song.

11) "Cocteau (Main Mix)": Cool down. Relax. Catch your breath and congratulate yourself (also, you might want to wipe all that sweat off).

Cool? I know it seems confusing, but when you listen to the songs, it all makes sense.
My class loves this ride, and I hope you do, too!

Other Spinning-related posts that might be of interest to you:
• A Spinning Certification Review
• How to Create an Awesome Spinning Playlist
• 45-Minute Spinning Playlist
• Spinning During Pregnancy: How to Ride Safely When You Are Expecting
• 8 Tips for Taking Your First Spinning Class
• How to Make the Most of Your Time in Spinning Class
• Spin with Your Eyes Closed (and thoughts on impressing people)

Question: Have you ever taken a Spinning class? What do you like more, climbing hard or riding fast?