Spinning Indoor Cycling Profile 5

#	TYPE	Zone	SONGTITLE	m	:ss
1	warmup	1 & 2	Could You Be Loved	3	55
2	technique practice	1 & 2	If You Could See Me Now	3	46
3	pace practice	2 & 3	Lido Shuffle	3	44
4	pace practice	2 & 3	Swingtown	3	29
5	threshold	3 & 4	Katmandu	6	43
6	gear practice	3	Steamy Windows	4	4
7	gear practice	3	Funkytown	4	2
8	sprints	3	La Bamba	2	22
9	sprints	3	Take Your Mama	4	34
10	cadence practice	2 & 3	Short Skirt/Long Jacket	3	24
11	pace practice	3	You're My Best Friend	2	51
12	gear practice	3 & 4	Rockin Down the Highway	3	22
13	technique practice	1 & 2	Rapture	5	36
14	recover	2	Give It To Me	6	29
15	recover	2 & 1	Caroline I See You	4	58
				63.3
Download these songs on Apple iTunes. Technique practice - Zone 2
:30 Seated Flat, :30 Standing Flat, :30 Combo Flat (in/out of saddle every 15 sec), add a gear repeat the combo
Pace practice - Zone 2-3
Establish pace in first 30 sec, 2 min to stand up and pick up pace and hit Zone 3 (challenging and difficult), 1 min back it off recover to Zone 2 (repeat)
Threshold - Zone 3-4
Establish pace :38 1 min - Zone 2 2 min - Go to Zone 3 by adding gears 1 min - Add gear to get to AT 1 min - Back off one gear to Zone 3 and hold (this is hard because you want to quit!) 1 min - Back off one gear to Zone 2, recover rest of song
Gear practice - Zone 3
Take on an aggressive gear; stand up and accept it for 1 min Sit down and hold for 2 minutes, repeat
Sprints - Zone 3
:30 Establish pace - just above push-point (where you control the bike) First number - stand up and pick up the pace Second number - recover and don't touch tension 15/45 20/40 25/35 30/30 35/25 40/20 45/15
Cadence practice - Zone 3
1:22 - take a cadence check, set tension at push point or just above 1 min - hold pace at first cadence check (at about :45 into first minute, tell them to pick up the pace a little so they are a little faster) 1 min - Take second cadence check, they should be one number higher and hold (at :45 tell them to pick up the pace again so they are again one click faster) 1 min - Take third cadence check - this should bring them close to AT