Monday, April 25, 2011

Spinning Workout: Pyramid

This 45-minute pyramid workout maintains a constant RPM of 70-80 RPM (after the initial warm-up), but includes increases to resistance in a pyramid interval format. Recovery times of 100% between intervals allow for just enough of a break, while keeping the workout challenging.

Pyramid (45 minutes)
Running on Sunshine (Jesus Jackson) - 100 BPM
Heaven on Their Minds (Jesus Christ Superstar) - 122 BPM
Into the Morning (The Weekend) - 155 BPM
Fun, Fun, Fun! (The Beach Boys) - 156 BPM
Bleed American (Jimmy Eat World) - 160 BPM
Black Velvet Band (Dropkick Murphys) - 157 BPM
Everlong (Foo Fighters) - 155 BPM
Thank You (Dido) - 80 BPM
Ladies and Gentlemen (Saliva) - 80 BPM
Step Away from the Cliff (Blue-Eyed Son) - 80 BPM
Gangsta's Paradise (Coolio) - 80 BPM
Ruby Room (The Foxboro Hot Tubs) - 162 BPM
Rough Draft (Yellowcard) - 160 BPM

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This is one of my paid workouts. Looking for the free workouts? Go here!

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