Music for spinn classes w/c 9 September 2013

Music for spinn classes w/c  9 September 2013

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

Wed 5:45pm at BodyRox

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

Playlist 130901/143341

1 Loser - BECK 3:49 01/09/2013 13:05 1 01/09/201 -- 0:03:49 mins
2 LoveMeAgain01 6:36 01/09/2013 13:49 1 01/09/20 -- 0:10:25 mins
3 Pump It Pump (Mi.Be Remix) 6:21 02/09/2012 19:03 A -- 0:16:46 mins
4 I Need You So (Aboutblank & Klc Original Mix) 6:05 -- 0:22:51 mins
5 Foxx 3:15 01/09/2013 13:25 1 01/09/2013 13:28 -- 0:26:06 mins
6 Can\'T Hold Us 4:19 30/06/2013 20:03 Macklemore & -- 0:30:25 mins
7 Cannonball 3:21 27/04/2013 13:18 Showtek & Justin -- 0:33:46 mins
8 Big Bad Wolf (Dada Life Remix) 4:14 09/06/2012 23: -- 0:38:00 mins
9 Klangarussell 3:10 01/09/2013 13:26 -- 0:41:10 mins
10 Logical Step 7:16 26/11/2011 17:48 Solar Spectrum -- 0:48:26 mins
11 Made Of Sun (Stoneface & Terminal Remix) 3:31 01/0 -- 0:51:57 mins
12 Trouble, Neon Jungle 5:32 01/09/2013 13:46 -- 0:57:29 mins
13 Oh ja (tr Mix) 3:33 02/09/2012 19:26 Green Stuff 6 -- 1:01:02 mins
14 Wake Me Up - Avicii 4:31 01/09/2013 13:19 1 01 -- 1:05:33 mins
15 Cowgirl 4:57 02/06/2013 15:40 Underworld Cream 15 -- 1:10:30 mins
16 120bpm indian flat3 2 6:00 28/04/2013 17:14 1 -- 1:16:30 mins
17 punjab knight rider 6:35 02/12/2012 20:42 punjab k -- 1:23:05 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