A variety of indoor cycling drills with classic rock music ideal for indoor cycling spinning classes. The next two spinning profiles will be more contemporary.
| # | TYPE | RPM | SONGTITLE | m | :ss |
| 1 | w.u. UR ride seated road |
80-110 | Love Will Find A Way | 4 | 11 |
| 2 | square cycling (45s ea.) push fwd - recumbent push down scrape mud off shoes (ham up) pull up / knee up to ceiling |
80-120 | The Old Man Down the Road | 3 | 34 |
| 3 | 1-leg pedal - alt. 30s ea. side | 90-100 | Stuck In The Middle With You | 3 | 24 |
| 4 | 30s sprint seated (speed play) 30s seated road/flat 30s sprint in 3rd 30s seated road 30s sprint seated 30s seated road 30s sprint in 3rd |
100 90 80 90 100 90 80 |
Kodachrome | 3 | 31 |
| 5 | 30s flat 45s jumps 30s flat 45s low hill 30s flat 30s steep hill |
90 80 90 80 90 70 90 |
I Guess I Showed Her | 3 | 39 |
| 6 | 1.5m seated climb 30s seated road/flat 1m15s seated climb 30s seated road/flat |
60-70 80 |
Don't Get Me Wrong | 3 | 47 |
| 7 | 30s jumps 30s seated road/flat 30s standing climb 30s seated road/flat 30s jumps 30s seated road/flat |
80 90 70 90 80 90 |
Free Ride | 3 | 8 |
| 8 | 30s seated flat/sprint 10s flat recovery repeat for 3 mins finish: seated flat |
90-100 80-90 |
Mama Told Me Not To Come | 2 | 58 |
| 9 | 2.5m seated climb 30s seated road/flat |
60-70 80 |
Kiss | 3 | 46 |
| 10 | spin ups: inc 5-10 RPM every min. |
70-120 | She's a Bad Mama Jama | 5 | 51 |
| 11 | Pyramid seated climb: 30s work; 30s rest 45s work; 45s rest 60s work; 60s rest |
60-100 | China Grove | 3 | 16 |
| 12 | 45s work; 45s rest 30s work; 30s rest |
60-100 | Bang On The Drum All Day | 3 | 34 |
| 13 | 30s sprint seated (speed play) 45s seated road/flat 30s low hill 30s steep hill |
100 90 80 70 |
Good Day Sunshine | 2 | 10 |
| 14 | 1m seated climb 1m jumps 1m standing climb 1m seated road/flat 1m vertical jog (HP1) |
70 | Forget Me Nots | 4 | 43 |
| 15 | c.d. seated road UR ride |
90 | Wild Wild Life | 3 | 40 |
| 16 | c.d. stretch | 90 | Maybe Tomorrow | 4 | 33 |
| 59.8 |
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