Since I took my Spinning Instructor certification back in October, one of the most important things I have learned is how to create a playlist for a spinning class. I don’t mean just any 9-song playlist, I mean crafting the perfect playlist for an awesome workout.
Winter is among us here in Boston and I know a lot of my outdoor cyclists have moved their training indoors. If that sounds like you, or, you are just looking to do a solo ride, having a great playlist on hand will be key.
Here are 4 easy steps for how to create a playlist for Spinning class:
- Think about your experience level: The level of experience and where you are in your training schedule will dictate the intensity of the class. Are you working in an aerobic or anaerobic zone?
- Consider how long your ride will be: Is this one of your first rides of the season or are you 5 months into training? For a 45-minute ride, be sure to give yourself 1-2 songs to warm up, 8 or 9 songs for the core workout, and then 1-2 songs for cool down
- Map out the routine. Based on your level of experience and where you are in your training, decide on what type of workout you want. An interval workout will include a good combination of hills and sprints at different resistance levels.
- Choose your songs! Song choice is 100% personal preference. Personally, I LOVE house music and remixes to Top 40 songs because you can easily pick up on the beat!
Here is a sample 45-minute ride:
Song 1: Warm-up – seated flat, increasing RPMs
Song 2: Seated flat, adding resistance to warm up the legs further
Song 2: Jumps
Song 3: Standing climb
Song 4: Seated climb
Song 5: Heavy Sprints
Song 6: Jumps
Song 7: Standing Sprints
Song 8: Seated Climb
Song 9: Seated sprints
Songs 10 & 11: Cool down/stretch
Enjoy the ride! Leave me a comment below and let me know your favorite workout songs!
