indoor cycling class: mountains #1 – 60′ – alternative

I’m an enthusiastic cyclist and I love to share my indoor cardio cycling workouts with you. You can use them for your class or or your own training. Twice a week I do a live stream class on Google Hangout. Find out more on cardioplaylists.com or click the Hangout button on the right. Enjoy your workout!

Hi, I’m Clemens

1.  Click the button on the next slide to download the tracks on iTunes, Google Play or Amazon.

2.  On your smartphone or computer start your favorite audio player (iTunes etc.).

3.  Run the audio player in the background. 4.  Bring this window in the front. 5.  Play the playlist and follow this class.

How it works

Welcome to my class! [YourName] [Additional Information]

Calculation of Maximum Heart Rate HRmax = 220 – Age Only use the classic 220-age formula for calculating max heart rate as an approximate guide. Research has shown that formula doesn't correlate well at all with actual measured maximum heart rates. If you feel yourself becoming exhausted, then you are working out too hard and should ease off.

Rating of Perceived Exertion

% Max HR RPR Feels like… 50% - 60% 1 2 Rest, almost no exertion 60% - 70% 3 4 Something! I’m perspiring 70% - 80% 5 6 I’m sweating! Work 80% - 90% 7 8 Really hard work! I’m going to puke! 90%-100% 9 10 I can’t breath! Death!

Strength

The Killers, U2, The Cardigans etc.

Class profile Time: 55’ Calories: ≈ 520 HR: 75% - 85%

Click to open"

Bi#er Sweet Symphony Feel Good Inc Somebody Told

Me My Body Take Me Out

Kids Stuck In A

Moment You Can't Get Out Of

My Favourite Game The Bad Touch Stupid Girl

A Light That Never Comes Lex I'm A Believer Up In The Sky

Strength Class •  This is a solid strength class. •  Do not push you HR to the limit (it’s NOT interval) but try to find the 75 – 85% zone during the “red” tracks.

•  Don’t forget to add resistance if needed.

Fade the Track out •  The following track is 5:58 •  This is too long. •  I recommend to fade this track out a[er 4:00 •  The slide will skip a[er 4:00

65-75%

The Summer is mine. © 2013, Cardioplaylists.com

50-65% 75-85%

85"RPM"

Bitter Sweet""

The Verve!

65-75%


50-65% 75-85%

70 RPM

Feel Good

Gorillaz

65-75%


50-65% 75-85%

69"RPM"

Somebody""

The Killers!

The first hill starts •  Add resistance! •  Try to find the 75 – 85% zone (not more) •  This are nice tracks to do stand up climbing session.

65-75%


50-65% 75-85%

65"RPM"

My Body""

Young the Giants!

Orange or Red •  You choose if you like to ride the next track red or orange.

65-75%


50-65% 75-85%

57"RPM"

Take Me Out""

Franz Ferdinand!

65-75%


50-65% 75-85%

60"RPM"

Kids""

MGMT!

On the first hill •  You reached the top. •  Recovery but keep the HR in the 50 – 65% zone!

65-75%


50-65% 75-85%

79"RPM"

Stuck In A""

U2!

Back on track •  The second hill starts now. •  Two tracks in the orange zone, two tracks in the red zone.

•  Do not ride too hard the following two tracks. You need energy for the red ones…

65-75%


50-65% 75-85%

70 RPM

My Favorite

The Cardigans

65-75%


50-65% 75-85%

62 RPM

The Bad The Bloodhound Gang

65-75%


50-65% 75-85%

60 RPM

Stupid Girl

Garbage

65-75%


50-65% 75-85%

58 RPM

A LIGHT

Linkin Park

Not yet finished! •  This is not an interval training! •  Keep it up and try to stay in the red zone. •  This is a great moment for mental training (visualizabon).

65-75%


50-65% 75-85%

63 RPM

Lex

Ratatat

65-75%


50-65% 75-85%

82"RPM"

I’m A Bel.""

Smash Mount!

Recovery •  You made it J

65-75%


50-65% 75-85%

(110)"RPM"

Up In the Sky""

77 Bombay Street!

Cardioplaylists.com

Credits: Bokeh (backgrounds)

Apple Inc. (product photos) Max B.P. (street photo)

indoor cycling class: mountains #1 – 60′ – alternative

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