Rolling Decades

Today is my first cycling class that I’m teaching at the Y!  It is so hard to choose what profile you want to teach for your very first class.  I always want to make sure the music is something everyone will love, so I went back and pulled out my Rolling Decades profile, and I made a few changes to it.  Pitbull’s “Back In Time”  song is perfect for the warm-up! The warm-up I used to use was “Timewarp”.  Then, of course I had to update the “Today Hill”.  Lets hope my first class enjoys it!Fingers crossed

Warm-up

  • Back In Time (From “Men In Black III”) 3:26

70s Hill

  • You Should Be Dancing 4:18

                 Steady, gradual climb from easy-moderate to moderate

                 Last 1:00 come out of seat and add res

  • Black Betty 3:58

                 Moderate climb

                Add res and sprint during chorus

  • Stayin Alive 4:45

                Steep, steady climb

80s Hill

  • We Built This City 4:56

                 Steady, gradual climb from easy-moderate to moderate   90-100 RPM

                 Last 1:00 come out of seat and add res

  • Walk This Way 5:09

                 Moderate climb

                 Add res and sprint during chorus

  • Pour Some Sugar On Me 4:53

                Steep, steady climb

90s Hill

  • Gonna Make You Sweat (Everybody Dance Now) 4:04 90-100 RPM

                Steady, gradual climb from easy-moderate to moderate

                Add res @ 1:45 for 30 sec jumps and keep res (8 sec…4 sec)

                Last 1:00 come out of seat

  • Just a Girl 3:29

                Moderate climb

                Add res and sprint during chorus

  • Free Your Mind 4:53

               Steep, steady climb

               Come into 3rd @ 2:00 for 1:00

Today’s Hill

  • Blow Me (One Last Kiss) 4:17 90-100

               Steady, gradual climb from easy-moderate to moderate

               Add res @ 2:00 for 30 sec jumps and keep res (8 sec…4 sec)

               Last 1:00 come out of seat

  • We Run the Night 3:49

              Moderate climb

              Add res and sprint during chorus

  • Titanium 4:05

              Steep, steady climb

              Come into 3rd @ 2:30 for 1:00

Cooldown

  • Princess of China 3:59
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