SPINNING® CLASS PROFILE BUILDER

TITLE Climbing out of a super massive black hole

CREATED BY Tracy Miller

ENERGY ZONE™ Interval

RIDE LENGTH 50:25

RIDE DESCRIPTION Push yourself out of your comfort zone with this challenging ride
that works with heavy resistance to increase intensity.
Click here for the Spotify® playlist.

ELAPSED DURATION MOVEMENT INTENSITY CADENCE TECHNIQUE

TIME
Gradually bring up heart rate by
adding resistance, warming up
Seated legs and getting the body ready
00:00 - 03:32 03:32 60% - 65% MHR 80 - 90 RPM
Flat to work hard.
Song: Under Cover
Artist: No Doubt

Seated Continuing the warm up, add

Flat moderate resistance to support
body weight and bring up to a
03:32 - 07:24 03:52 65% - 75% MHR 80 - 95 RPM
standing flat on the chorus.
Standing Song: Brighter than the Sun
Flat Artist: Colbie Caillat

Take it back to the saddle but

maintain resistance as we start
to climb. Add resistance every
30 seconds, controlling
breathing and heart rate to a
Seated hard effort, but still well under
07:24 - 12:39 05:15 75% - 85% MHR 60 - 80 RPM
Climb control. This is a ling, steady
climb, so pace yourself when
adding resistance!
Song: Daft Punk is Playing at my
House
Artist: LCD Soundystem

Take the resisance to

moderate-heavy resistance level
as thoug we are at the base of a
hill. Bring it to a standing climb,
Standing and find a nice, challenging, yet
12:39 - 16:09 03:30 80% - 92% MHR 60 - 80 RPM
Climb sustainable pace. Push cadence
a little harder during the chorus.
Song: The Supermassive Black
Hole
Artist: Muse

Take it back to the saddle,

Seated reduce resistance and cadence.
16:09 - 19:36 03:27 65% - 0% MHR 80 - 100 RPM
Flat Song: Feel so Close - Radio Edit
Artist: Calvin Harris
 We are going to take on some
rolling hills to keep the legs
Seated guessing. In the saddle, find a
Climb nice moderate resistance. On
the chorus, we're going to add
to a heavy resistance and come
19:36 - 24:13 04:37 75% - 92% MHR 60 - 80 RPM out to a standing climb for a
very hard effort. After the
chorus return to the saddle until
Standing the next short hill on the chorus
Climb (repeat three times.
Song: Cont Me Out
Artist: Pusherjones

Another opportunity to recover.

Seated
24:13 - 28:16 04:03 65% - % MHR 80 - 95 RPM Song: Where Have You Been
Flat
Artist: Rihanna

Another tough climb. Start in the

Seated
saddle and add resistance every:
Climb
30 seconds. Once your cadence
28:16 - 32:52 04:36 75% - 85% MHR 60 - 80 RPM slows to 60 rpm, bring it out to a
standing climb.
Standing
Song: Up In The Air
Climb
Artist: Thirty Seconds to Mars

Take a seat and reduce

resistance to moderately heavy,
back to the beginning of a climb.
Standing
32:52 - 36:42 03:50 80% - 92% MHR 60 - 80 RPM Pick up your cadence on the
Climb
chorus.
Song: Love Somebody
Artist: Maroon 5

Last big hill. We’re going to

alternate :45 standing climb
with :15 in the saddle, adding
Standing resistance every minute until we
36:42 - 41:12 04:30 80% - 85% MHR 60 - 80 RPM
Climb reach a steep climb to finish.
Song: We Come Running –
Tiesto Remix
Artist: Youngblood Hawke

Take resistance down to

moderate, and gradually start
Seated
41:12 - 44:54 03:42 65% - 75% MHR 80 - 95 RPM bringing that heart rate down.
Flat
Song: Stars
Artist: Youngblood Hawke

Cool down and stretch.

Seated
44:54 - 50:25 05:31 50% - 60% MHR 80 - 90 RPM Song: Salt Water Sound
Flat
Artist: Zero 7