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

Notes. Track 1 & 2 are warm-up.  3 & 4 are hard and 5 is a recovery so that there is a section where people can work very , very hard and know there is a recovery coming up after. This is good for interval training. 6 & 7 are out of the saddle with fast feet to help speed work, with 7 being a beefier track with a bigger gear. This leads to 8 which is 2 x  flat-out intervals before 9 which is recovery again. The remaining tracks 10,11 or 12 are used as a fast flat. Which one depends on how tired the class looks. The track 14 is the easy ride home. The spare tracks are used for the time before start, and after finish, or as an alternative to the planned set depending on how people feel.

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