So you know I’m not stuck in the ’80s, I thought I should follow up my first workout with a modern spin with less comic relief. When done with good resistance, this one will kick your butt (or my butt, on the chance I’m the only one using it).
1) “Soul Meets Body” by Death Cab for Cutie. 3:51. Warm-up and stretch. Flat spinning.
2) “Boom Boom Pow” by The Black Eyed Peas. 4:11. Intervals.
Start song with a seated climb; increase resistance and lower cadence. At 1:58, reduce resistance and switch to a sprint until 2:49, then back to seated climb for remainder of song.
3) “Go-Go Gadget Gospel” by Gnarls Barkley. 2:19. Sprint.
Sprint. Increase resistance at 1min. Begin recovery when music abruptly slows at end. Get water.
4) “Price of Gas” by Bloc Party. 4:19. Jumps.
Start with longer counts between switching from standing to sitting (like 10-12 counts), then progress to faster jumps until you are moving quickly (1-2 counts).
5) “Take Me Away (Into The Night)” by 4 Strings. 3:10. Spin.
6) “Paparazzi” by Lady GaGa. 3:28. Climb.
Standing in hand position 3, start climbing out of the gate. Gradually add resistance and lower cadence. With 0:08 left, release resistance and grab water.
7) “Rolling in the Deep” by ADELE. 3:48. Jumps & squats.
Begin in a squat. Change from squat to jumps during tempo changes (e.g. at 0:59).
8) “Such Great Heights” by The Postal Service. 4:26. Hover.
Going from squat to hover, you’re going to feel a serious burn. At the claps at 0:40 left, release resistance and begin recovery and hydration.
9) “Let Go” by Frou Frou. 4:13. Recover & spin.
At 0:46, end recovery and add resistance. Spin.
10) “B.O.B.” by Outkast. 5:06. Intervals.
Keep resistance low and start with jumps. At 0:56, switch to sprint until 1:22, then back to jumps. Back to sprint again at 2:11 until 3:26, then finish with seated climb (add resistance).
11) “Unusual You” by Britney Spears. 4:21. Climb.
Hop out of saddle, maintain high resistance and keep adding every 45 seconds.
12) “You’ll Find A Way” by Santogold. 3:03. Intervals.
Begin the song in a squat position. At 0:43, sprint until 1:09, then back to squat until 1:48. Sprint through the last minute.
13) “Icarus” by White Hinterland. 3:48. Spin.
Add resistance but maintain high cadence.
14) “Young Blood” by The Naked and Famous. 4:07. Climb.
Hop out of the saddle and stay up in hand position 3 for entire song. Add resistance and lower cadence every 20-30 sec.
15) “The Cave” by Mumford & Sons. 3:36. Hover & sprint.
Hover throughout song, sprinting during chorus banjo riffs (e.g. at 1:04). Last chance to burn; ride it home.
16) “Xxxo” by M.I.A. 2:54. Spin & seated climb.
Start with a good spin and gradually add resistance in the saddle to move toward seated climb.
17) “Sunrise” by Yeasayer. 4:09. Cool down.
Release resistance and sit up in saddle. Stretch arms while you gradually lower your heart rate.