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 or play on Spotify.

2.  On your smartphone or computer start your favorite audio player (iTunes, Spotify 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!

Endurance #1

Robbie Williams, Miley Cyrus, Fatboy Slim, Faithless

Class profile Time: 60’ Calories: ≈ 420 HR: 65% - 75%

Click to play for free"

Supreme   Behind  These  Hazel  Eyes   Next  to  Me   Get  Back  

(ASAP)   FU  

Alien  Extreme  Ways  Gangster  Trippin  

Water  From  A  Vine  Leaf  Reverence  

One  Too  Many  Mornings   La  Gallina   La  Noche   SOLA  

7

6

5

4

3

2

1

Endurance  Class  •  This  is  a  solid  endurance  class.  •  Try  to  find  the  65  –  75%  zone  during  the  hole  class  (orange).  

•  I  know  it‘s  very  very  boring  but  it‘s  a  MENTAL  training  too  and  I  hope  you  like  the  tracks.  

65-75%

The Summer is mine. © 2013, Cardioplaylists.com

50-65% 75-85%

96"RPM"

Supreme""

Robbie Williams!

65-75%

The Summer is mine. © 2013, Cardioplaylists.com

50-65% 75-85%

90 RPM

Behind The.

Kelly Clarkson

65-75%

The Summer is mine. © 2013, Cardioplaylists.com

50-65% 75-85%

96 RPM

Next to Me

Emeli Stan

65-75%

The Summer is mine. © 2013, Cardioplaylists.com

50-65% 75-85%

94"RPM"

Get Back""

Alexandra Stan!

65-75%

The Summer is mine. © 2013, Cardioplaylists.com

50-65% 75-85%

98"RPM"

FU""

Miley Cyrus!

65-75%

The Summer is mine. © 2013, Cardioplaylists.com

50-65% 75-85%

112"RPM"

Alien""

Britney Spears!

65-75%

The Summer is mine. © 2013, Cardioplaylists.com

50-65% 75-85%

100 RPM

Extreme W.

Moby

65-75%

The Summer is mine. © 2013, Cardioplaylists.com

50-65% 75-85%

102 RPM

Gangster T.

Fatboy Slim

VisalizaWon  •  The  following  two  track  are  great  for  visualizaWon.  

•  Imagine  your  last  holidays  and  try  to  find  a  flat  street.  

•  You  are  riding  this  street  now.  

65-75%

The Summer is mine. © 2013, Cardioplaylists.com

50-65% 75-85%

101 RPM

Water From

William Orbit

65-75%

The Summer is mine. © 2013, Cardioplaylists.com

50-65% 75-85%

85 RPM

Reverence

Faithless

65-75%

The Summer is mine. © 2013, Cardioplaylists.com

50-65% 75-85%

86 RPM

One Too Man.

Chemical Brothers

65-75%

The Summer is mine. © 2013, Cardioplaylists.com

50-65% 75-85%

99 RPM

La Gallina

Ozomatli

Almost  •  Two  more  tracks  and  your  done!  •  Congrats.  

65-75%

The Summer is mine. © 2013, Cardioplaylists.com

50-65% 75-85%

104"RPM"

La Noche""

Juanes!

65-75%

The Summer is mine. © 2013, Cardioplaylists.com

50-65% 75-85%

86"RPM"

SOLA""

ALKILADOS!

Cardioplaylists.com

Credits: Bokeh (backgrounds)

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