Music for the next week of spinn classes: Playlist 130721

Music for the next week of spinn classes: Playlist 130721/213620

Mon 5:30pm and 6:30pm at FitnessFirst

Wed 5:45pm at BodyRox

Both FitnessFirst and BodyRox  offer pay-as-you-go

Having watched the Tour de France and the 2 times up Alp D'Huez I though of this!

Tracks 1 and 2 provide the warm-up. Then 3,4,5 are the climb. This is 21mins of climbing which might seem a lot but remember that Alpe D'Huez is 1hour so 21mins is not so bad. You just got to choose a pace and rhythm you can cope with. Good fat-burning 60% to 70% effort at 60 to 75 rpm cadence (pedal speed)

Track 6 offer some down-hill and flat, which can be recover for some or a down-hill sprint for others depending how you feel.

Tracks 7,8 and 9  offer some big climbing before the final decent of Track 10.

Then its recovery and relax!

Playlist 130721/213620

1 Pon De Replay 4:07 05/11/2007 21:09 Rihanna 80 Mus -- 0:04:07 mins
2 Groovy Train 4:07 22/05/2007 22:22 The Farm 80 Unb -- 0:08:14 mins
3 AudioTrack 01 6:28 15/08/2007 21:55 fat boy slim -- 0:14:42 mins
4 Ocean Of Sadness - Original Mix 8:49 22/05/2007 22 -- 0:23:31 mins
5 Try My Rock - Original Mix 6:53 22/05/2007 22:22 H -- 0:30:24 mins
6 Who\'s Wearing The Cap (A-Trak Remix) 3:31 09/06/2 -- 0:33:55 mins
7 The Return Of Nothing - Evolution Mix 3:57 21/07/2 -- 0:37:52 mins
8 Track 07 7:50 22/05/2007 22:22 spinn_feb2006 spin -- 0:45:42 mins
9 Personal Jesus 4:07 12/05/2007 11:47 Marilyn Manso -- 0:49:49 mins
10 Basement Jaxx - Rendez-Vu 5:44 09/04/2012 17:04 Va -- 0:55:33 mins
11 your not in the room 3:35 09/11/2011 15:31 -- 0:59:08 mins
12 Neon 3:47 01/01/2013 21:01 Eddie Halliwell 60 DJ M -- 1:02:55 mins

Legend

FE=Flat easy, FF=Flat fast, FS=Flat sprint

CE=Climb easy, CH=Climb hard, CA=Climb attack

IA =Interval attack

Max		220	220	220	220
Age		30	35	40	45
Range		190	185	180	175
60% Conversation pace (warm-up)	60%	114	111	108	105
	65%	123.5	120.25	117	113.75
70% Can hardly speak (starting to work)	70%	133	129.5	126	122.5
	75%	142.5	138.75	135	131.25
80% Hard, gasping, fast cruise	80%	152	148	144	140
	85%	161.5	157.25	153	148.75
90% Very hard, race pace	90%	171	166.5	162	157.5
95% Sprint, flat out!	95%	180.5	175.75	171	166.25
	100%	190	185	180	175

Tim Rogers

Spinning 2013

Mob 07797 762051

Email timhjrogers@gmail.com