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Music is all over the board, bike drills vary the same. It's the end of the. year, let's have some fun

This is a straight up fun class based simply on beach music, or music that helps you get in the mood to be on the beach. We will get a good workout while wishing we were spinning on the beach.

Alternating fast cadence work (that's the Fast part) with sexy songs (that's the Frisky part). This is a set of fast moving tunes with a definite Swing music over-tone. Get ready to roll!

We will get at least 30 minutes of endurance riding in primarily Zone 2 in this class, with some music that can go either way in the second half of class.

Everyone has one opinion or another about Valentine's day. To be fair, this class alternates love songs and "love stinks" type songs - all with good cycling moves to give us a good ride.

Sometimes getting your training in takes more mental toughness than physical fitness. Not all training is fun, glamorous or intrinsically rewarding. Sometimes we just need to keep on keeping on, stay the course, and get it done.

After 5 years and 50 carefully created classes, I was losing my “teaching partner”. He was easily the most liked regular in class who sat up front, provided lots of banter with me while teaching and provided tremendous energy vocally that inspired others to go harder and “get into it”. For his departure, I created 2 classes of the “best of” - just pulling favorite songs and riding drills from all 50 classes. This is the SECOND one of two of these.

The power and importance of endurance training can not be over-stated. This is Zone 2 work in the Heart Zones world, and most traditional spin classes are too intense to follow and accomplish the extensive time required for Zone 2 results to kick in. This class helps to bridge that gap.

Just a less than intense good winter riding class. Not a total focus on endurance training and not very intense too - so good aerobic development to keep us all "on the move" to good winter base building.

Endurance riding is essential to producing a bigger aerobic engine. The problem is that it is often "boring" to working in the lower zones. This class is designed to keep us in those endurance zones, but while having some fun with fun music and a variety of on-bike actions.

I've always said, I'd rather climb a steep hill than put up with a constant headwind. While that is true, it's also true we can't always have that "quick pain and done" kind of ride. For simulating this we will do lots of LOW cadence work. Sometimes we need to put up with that steady headwind and just prove to ourselves we can push through it.

Sometimes we just want to have some fun in the sun. The warm up song is the instrumental version of "Grazing in the Grass"; a smooth jazz take on a summertime happy song from the 70s. The title of this class is from that song - and the class is just meant to be some fun on the bike. Remember... working out hard is FUN!!!

The remix has had quite an evolution over the years to the point where they have gained much love and respect. Finding variations in music is fun and interesting just like finding variations in our workouts.

Riding outside in the fall is special in so many ways. The cool, brisk air on our face, the sun is lower and makes the leaves explode with color, and the season is almost over so it's time to embrace every last mile. Let's go get our last licks in outside!

There was a lot of good feedback from our first class based on the theme of all Remix music, so naturally, it bears repeating with a brand new set of remixes. Feel free to head to Zone 5 on the last song before recovery or the last song before Cool Down.

Periodized training is the key to both variety and keeping your workouts well-rounded. The Transition Period is between the "race" or performance period of the summer and the base building period of the winter - generally late fall. The objective is to do moderate workouts with an emphasis on fun more than hard work.

I have found that indoor only riders will struggle with a lot of saddle time. Outdoor riders build a "tough tushie" naturally by doing longer rides - too much time OUT of the saddle is not sustainable. So, this class is to bridge the gap just a little bit more by helping the indoor riders get a tougher tushie while the outdoor riders also get some variety to their otherwise typical indoor ride.

This class contains 4 "Same RPM Mixed Position Climbs", meaning we stay at the same RPM both in and out of the saddle. These are hard climbs, but very, very realistic. I want to do a class where all the mixed climbing is this fashion, but I thought I would let this class lay the groundwork. At the end, we will be "Almost There".

We are focusing on pedal stroke and becoming more comfortable with faster cadences in this class. Every other song is a steady seated effort - some on the flats and others are seated climbs. All will provide opportunities to improve and get stronger to win that battle in the saddle.

Although the saying is usually associated with weight lifting - that you feel sore the day after a hard workout - the same principle applies to cycling workouts too. Music was selected based on the title and/or attitude coming through the artists. So use this to bring a little "good hurt" into this class today.

This is a Halloween class of a different type. This is a ghost story told through the track titles and lyrics. The back story is given during the warm-up: Sisters notorious for breaking boys hearts, mysteriously disappear, but their house remains - haunted and abandoned. The images created should reflect a broadway musical where each segment is a dance number or singing solo.

The 2019 stage travels from Mâcon to Saint-Étienne. The capital of the Loire department is a popular arrival town in La Grande Boucle with 22 stage finishes since 1950. Mâcon hosted its last Tour de France in 2012. That stage took in three mountains and it turned out to be a day for the breakaway. This year’s route is also teeming with hills, yet ‘only’ seven are classified. Riders who are eyeing up the polka dot jersey have to be alert at kilometer 51.

This is a fun, exploratory ride about all the different ways to climb hills. To keep the legs fresh, we mix in some cadence work and some aerobic efforts that give the legs a little break here and there so we can do our customary strong finishing climb at the end.

This class intends on driving home the need to find the joy in and develop the discipline for, long, steady, consistent efforts. Trance type music is the most conducive to this type of work so longer songs and less changes in rider position should promote the effect and feeling here. This class is ideal for winter months where endurance and stamina are the key focus.

After more than a year off the single track and only 3 or 4 times in the woods for the last 3 years, it was time to hit the trails again. Needing to regain a bit of "trail sense" and test a new MTB, we start out tentative but finish strong. This is a replay of that ride.

Most "Experience" classes are about riding, but living through the pandemic has been nothing less than a crazy ride. This class is all about taking the “journey” of getting vaccinated against Covid 19, and the prospects of regaining the life we once had. This class uses the song TITLES as metaphors for the stages of that journey, and we workout to each song with a “best fit” training drill to still provide good cycling training.

After 2 years of the pandemic, it's clear the old set of regular riders has been replaced by a new set. No longer do we need to long for the "old days", we have new riders eager to take on the new world - ready to find FUN again. Let's do just that.

Indoor Cycling has evolved into many different flavors and philosophies. Perhaps the basics of the “moves” or drills that should be done on the indoor bike was the simplest ones overall. To that end, these are the basic building blocks of probably the core beginnings of Spinning or Indoor Cycling.

We need lots of things to come together to give us our best performance on the bike - our cardio vascular system, muscular & neuromuscular systems, and our mental focus and discipline all have to work together.
All our "parts" have to work in harmony for a perfect symphony.

The word Boombayah is completely made up, with no ostensible meaning - but that doesn’t mean it’s not fun to say. Some have taken this concept and applied it to Indoor Cycling; as in nothing matters as long as it’s fun to do. Instead of poking holes in the wild and crazy “nothing remotely resembles real cycling” Indoor Cycling classes I’d rather just have fun while getting good training and have my cake and eat it too - let’s just BOOMBAYAH!

Sometimes we need a little slack, a little margin, a little chill. While this is not a “recovery ride”, it is a ride that is designed to be a good workout without taking it to every limit and pressing yourself time and time again. From time to time, we need a ride “right in the middle” - that should be this ride.

Yes, it’s a birthday bash! It’s time to celebrate the annual renewal of life! After a 3 song warm up, every other song is a birthday song until recovery, ramp up, and then we alternate again to the end. Non-birthday songs are positive songs that hopefully serve to encourage those with another year “in the books” to keep on reaching your goals and being positive.

Intervals of every kind for strength and endurance. This one is challenging. Rest tomorrow. Remember the 48 hour rule – 48 hours between high workload sessions.

By combining steep and fast sprints with lower resistance and higher cadence, riders gain ability to sprint and hold power. At end of ride, look at the data from the Big Board and compare the profiles of each rider to the ride profile.

Finishing each work set with a strong effort trains your body to finish strong on race day! This is a roller-coaster ride. Lots of variety.

Lots of time in Z4, with lots of different ways of spending that time. Getting faster!

Three big sets of work to build strength and endurance with an 80’s playlist to keep it fun but be prepared for a hard ride today. There are three different challenges or threats each harder and higher heart rates than the previous one. Go for higher.

Three power plays will build leg endurance while you rack up time in the orange Zone. Variety in positions, music, and activities makes this ride both fun and entertaining.

Endurance intervals to build cardio strength. One set of 6 intervals alternating fast flat and climbing; Second set of 5 intervals. Short duration ride. Includes climbing, choice of position on the bike, always finishing strong near the Red Zone.

Improve stamina with intervals in Zones 4 and 5. An “up”pyramid is longer work time and same recovery interval time. Today’s focus is effective energy use which like HIIT uses a system of work-hard-then-recovery intervals, alternating between high intensity bouts with short recovery intervals.

An emphasis on cardio intensity control through a combination of ladder and interval drills, building endurance and muscular strength. Experience heart rate management skills. In your outbound email from the Heart Zones Move or Kardio app at the end of the ride, send big Kudos - 289 FIT Points is huge.

Ride with intention. This vigorous mindfulness ride is about controlling your intensity in individual heart rate zones with purpose. Zone focus required. This one is fun. Your riders get better each time that you lead it so make it a regular ride.

Lots of climbing to build stamina and strength in your legs. Imagine a series of rolling hills, working hard on the uphills and recovering on the downhill.

Building muscular strength and endurance on one burly climb, then going for speed with a series of fast flats, all themed to Irish type or originated music. Get your Irish up means “if someone tries to make me do something I don’t want to do, it gets my Irish up”

An all around workout with a bit of everything: fast flats, power stands, breakaways, climbing intervals, and steady climbs! This ride is for “everyone” - all levels of fitness, riding skills, experience.

Climbing intervals to improve muscular strength with lengthy recovery time in order to be able to climb hard in each of the five sets. Challenging to hold heart rate steady during long intervals
as you “Climb On” higher and higher into the red, hot, hard, vigorous zone

Build speed and cardio using fast flats and fast paced climbing. This ride is for “everyone” - all levels of fitness, riding skills, and experience.

Two sets of work: Intervals to get stronger and steady efforts to build muscular endurance. There are two big hills of effort that are long and hard so share with the riders the ride profile.

To build muscular strength and simultaneously endurance with a series of hill climbs. Look at the profile (graphs). Does your ride profile on the Big Board or your Heart Zones Training iPhone app match the heart rate profile above?

Ride with intention. This ride is about mindfully controlling your intensity in individual heart rate zones with purpose. Zone focus required. Interval training is a series of low to high intensity interspersed with recovery periods.

Hill work is strength training. Time trials are speed tests. This ride challenges both. Enjoy the taste of each. One of the best ways to build your pedal force is the segment for the long and gradual hill climb. Try slowing cadence 50-60 rpm increasing gear with a goal to achieve both a smooth pedal stroke and low heart rate.

Designed for cardio endurance and high calorie burn intervals this workout is named after the power of riding in the moderate and mellow zones. There are 7 high intensity intervals with short recoveries. Always give permission to modify the 3 variables to power and heart rate changes - resistance, cadence, body position.

Building muscular strength and endurance with a series of three different power climbs. Long warm up followed by three power hill climbs with fast flats thrown in between them.

Work on building strength with hill climbing and cardio riding interval-style rollers. In your outbound email from the Heart Zones system at the end of the ride, send big Kudos - 245 FIT Points is huge.

Ae Cond & Musc Dev 4/9:30 @ HZ4 OPT Z5. Efforts 1:00-1:15-1:30-1:45/1:00 recov btwn ea effort & each set. Opt A: obs/match W for each timed effort. Opt B: Increase G/Watts for each effort at ea cadence 4X starting at somewhat hard-bit harder-hard-very hard. Option C: HARD intensity @ ea efforts & cadence. Goal: hold target cadence for each timed effort and at each level of intensity.

Don't let the name fool you, this profile is about repeating sets at VO2 Max (aerobic capacity) and dropping into a state
below threshold before recovery. You'll redefine your ability to hold on to sub threshold efforts after this profile. We
have a 20 minute block over 4 songs -Set your player to 10 sec crossfade for best timing and cueing.

This was a fun ride to create. PLEASE BE SURE TO LISTEN TO THE ICI/PRO PODCAST OF ME DELIVERING THIS RIDE!!! You can find it at indoorcycleinstructor.com.

This is the first ride that I built in collaboration with Amy, who sometimes has very different musical taste than myself. The ride starts off calm, and then goes into a cadence reduction set to fatigue the legs. There is some solid and hard strength work in the middle and two very hard climbing sections at the end. Enjoy!

PLEASE: Listen to the podcast of Joey (me) delivering this ride at www.indoorcycleinstructor.com (ICI/Pro). This class is focused on explosive power with some seated and standing strength that is primarily used to pre-exhaust the legs for the explosive sections.

This is the Feb 8th 2021 edition of the Weekly Ride, a periodic program by Cycling Fusion, LLC that brings quality fully choreographed rides to your inbox. This week's ride focuses on strentgh: seated, standing and a little expolosive.

This is an experience ride designed to play off my new commuting ride home after being hit by a car on my normal route home from teaching class. Being hit from behind was what un-nerved me so I made certain to select a less traveled way home, despite the fact that it was longer and much steeper. In fact, there were three hills all in a row that could be used to complete my new route - each one harder than the next, depending on how long or far I wanted to ride. This class builds up to those final 3 climbs for a super hard finish.

Whenever I'm asked to coach, my first question is "What are you training for". Unless I know the type of event, the length of the event, and the elevation gain, I can not put a plan together. However, knowing those three components will set the ground work for where to begin. This class simulates a training ride for an event that is low in miles, but high in intensity.

Straight up themed class based on Swing music, but not your grandpa's swing - swing/jazz/fusion style all set to ride Indoor Cycling Style. As you might imagine, there are lots of fast cadence work in this class.

A lot of music of many different genres has been influenced or directly descended from gospel music. In addition to that important note is the fact that many indoor cycling classes seek to inspire and lift the spirit as well as to build our fitness and physical health. To that end, this themed class is a nod to clearly gospel music that seeks to inspire and build us up - believing in something higher than ourselves is good for our humility and promotes hope - two things we call can use.

Zone 5, the promised land, borrowed time, red-lining - all expressions for working at your hardest; at the highest heart rates and your biggest power levels. It is required to build your “high end” of fitness for those steepest climbs and fastest sprints. However, it is hard to train there, and sometimes even harder to get there. This class takes an approach where we are going to provide… after a lengthy and longer than usual warm up period… multiple opportunities to get there and stay there if you can.

For those who ride outside but live where winter curtails outdoor riding, spring rides are highly anticipated, but seldom "conquered". If you've been an active Indoor Cycling rider your chances are much better for a good feeling Spring ride - this class simulates that ride.

Translation - “Let’s Go Spinning®” . This is my second class of songs in Italian that we can do indoor cycling to, and the first class that is 100% in Italian. I promise though, to teach in english, but even if you don’t know the meaning of the words, you can still feel the emotion and can enjoy the music and the workout. Just imagine you’ve walked into a Spin class in Italy!

With indoor training on the rise due to the Pandemic, it seems only right to simulate more of the training we do outside for the indoor rider. We will warm up, do 6 standing repeats and then after a recovery plus a flat approach to the next set, we will do some hard seated climbs.

What would we do without Shazam!?! You hear a song and you immediately like it - now you can know exactly what that song is. This class is just a fun compilation of songs I immediately fell in love with and that also fit perfectly in an Indoor Cycling class. Shazam it, let’s do it!

Getting your body and mind used to fast cadences can take some work, especially when those faster RPMs are maintained out of the saddle. Spinning the legs at 70+ rpm out of the saddle is a bit quick, but over 80 RPM is down right hard to keep it smooth and the heart rate under control. This class challenges that to help students learn fast standing climbs.

Sometimes we just need to climb to get better at climbing. While we can do a lot of muscular endurance, cadence work, muscular strength, threshold management and other drills to help our climbing - that is never the end of the story. This class emphasizes longer efforts and longer climbs, requiring more endurance and stamina. These are all "longish" songs to help us develop grit and determination - essential ingredients to add to all your climbing training.

Work hard, play hard. That's what feels good. This class we are going to work hard, but it's gonna feel so good - that's the beauty of summer - work hard, play hard, and enjoy the fitness it brings!

This is mostly just a fun themed class where every song either has a reference to love or sex (but more sex than love LOL). Basic training principles are still followed because in love or sex - there's work involved. Let's get to work!

This class answers the question "What makes one indoor cycling class different from another. More specifically, what makes it more "cycling specific". Notice I am not saying "better" only "cycling specific". There will be certainly overlap from this to other "non-cycling specific" classes, but these class segments will highlight key elements that help distinguish a class that is well suited for the outdoor rider. If you can't do it outside, then don't do it inside is the Prime Directive for a class that seeks to "keep it real" for the outdoor cyclist.

This experience ride is an hour long MTB race. In general Mountain Bike races are not as long as road races (except for ultra-endurance type events), and so an hour to complete a race is not unrealistic. The initial warmup however, is more like what would be done before the race begins, near the race course so we are not starting the race "cold". This specifically was structured after an actual MB race ridden by Coach Gino.

Yes, it’s a birthday bash! It’s time to celebrate the annual renewal of life! Every other song is a birthday song until recovery, ramp up, and then we alternate again to the end. Non-birthday songs are positive songs that hopefully serve to encourage those with another year “in the books” to keep on reaching your goals and being positive.

This class attempts to keep our workout intensity in the two zones that have been proven (via university level research) to be the most effective. Zone 2 (Endurance) and Zone 5 (Anaerobic Intervals). The middle zones are often referred to as "the black hole" as they are not easy enough to trigger aerobic advancements or metabolic changes, and not hard enough to elicit adaptations in the high end of performance.

As we move into the winter months, the type of training starts to transition into longer, steadier efforts as endurance and stamina become the major objectives. To help us get into the mindset of these longer, steadier efforts, this class focuses on maintaining specific levels of intensity while holding the same position in or out the saddle. For an added challenge, in the second half we attempt to maintain intensity through changes in bike position.

Athletics and sports are often used as metaphors for our lives. The struggle is real on the field, in the game, on the bike. The discipline, the struggles, the victories all provide fertile ground to draw powerful and real parallels. This class, while providing a good workout, is more focused on the play on words the songs provide to motivate, push and inspire us to be more than we are and all we can be.

This class is a 1 hour "representation" of the same stage ridden by the pros in France during this stage. On this particular year, there were lots of action in a variety of ways that make this particularly interesting and challenging. We will conduct the same number of climbs and sprints as occurred that day, while we attempt to mimic the intensity required to ride the terrain that covered over 112 miles that day.

The old expression "No Pain, No Gain" has both truth and deception embedded in it. To clean up the intention of that phrase, one simply changes Pain to Train because it is the nature of true TRAINING that delivers the gains in our fitness and performance, not just the act of punishing ourselves. The training simple but purposeful - a bit of variety, and all clearly progressive in effort.

I've been in more "spin-fest" classes than I care to remember. Those classes where hips are poppin', butts are bouncin' and the only resistance that seems to be consistently applied is resistance to adding appropriate tension. This class is designed to build leg strength, stamina and endurance. We will use almost every other song as a way of emphasizing resistance training.

Riding in Italy is "Heaven for cyclists". This playlist is set to the REAL tunes of Italy with a few "American" concepts of Italian Music at the beginning and the end. If you were to go to a "spin class" in Italy, this should be a good example of what you'd ride to. Pop and contemporary music is very different than what many Americans associate with Italian Music, so let this be a cultural experience for you.

This class is meant to see if you can't surprise yourself and go just that little bit harder. We will increase our intensity (by Watts or HR) 10 times once we warm up. Because both power and heart rate are not linear, but are more exponential, the final 4 increases are half the others. Choose 10-15W for each level, or 5 - 10 BPM for each level.

This class is intended to demonstrate specific training drills designed to produce specific training effects. The cadence ranges, the Heart Zones or intensity levels and the specific riding cues are all intended to demonstrate how to do these specific cycling / fitness drills. Ideally, each drill would be done multiple times in sets, but for demonstration purposes few are repeated here.

This is a fun "themed" ride. If you have done dancing in night clubs within the last 10 years, this should feel like that only on a spin bike. These songs are all focused on club dancing, and the various "stuff" that seems to flow with that scene - the only difference is we are pedaling to it.

There are lots of different types of intervals, and we explore quite a few of them in this class. While the high intensity work gets all the press, and the fitness benefits deserve it, the moderate to hard intervals also can teach the body to recover and be resilient; a fitness goal all riders should pursue.

This is designed to be an “Experience” or “Destination” ride. The objective is to give a little break from the more serious training rides, and try to help the students vicariously experience a memorable or “epic” ride they may never otherwise do.