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Liz Lyles’ One Hour Spin Workout

  • By Triathlete.com
  • Published Jan 28, 2014
  • Updated Mar 13, 2014 at 9:31 PM UTC

Liz Lyles loves spinning to motivational music. Here she shares one of her favorite one-hour spin class sessions, complete with playlist. “Class is always fun and fast paced,” says Lyles. “The goal is to spin with the beat of the music and give bigger efforts with changes in the music. Everyone rides at their own level and can adjust the tension accordingly. It’s like a party at the gym—the closest to a ‘club’ I get these days!”

  • “In the Middle” The Wanted (3:14) – Warm-up 100-120 rpm, slowly add tension
  • “Hey Brother” Avicii (4:14) – 30-seconds seated/30 standing, add small turn each minute
  • “11:59 (feat. Vein)” Pitbull (3:38) – 110 rpm, 4×15 second pick ups with music
  • “Push and Shove” No Doubt (5:07) – 3×1 minute at 90-95%, 100-110 rpm, last 15 seconds of each pick up rpm
  • “Survival” Eminem (4:32) – 2×2 minutes 90-100 rpm, add turn every 30 seconds, turn down, repeat
  • “Timber (feat. Ke$ha)” Pitbull (3:24) – 90 rpm resting, 4×30 seconds w/chorus @ 110 rpm
  • “Listen to Your Heart (Hardbounze Extended Mix)” DHT (4:47) – 3×1 minute @100-110 w/small turn up after each
  • “Get Up (Rattle) (feat. Far East Movement Vocal Extended Version)” Bingo Players (5:02) – 2×2 minute same tension for both, hold pace 100-110 rpm
  • “I Like It” We The Kings (3:20) – Stand 3 minutes at 80 rpm adding tension for hills
  • “The Spark (feat. Spree Wilson)” Afrojack (4:04) – 3x(65 rpm-30seconds, 75 rpm-30seconds, 85 rpm-30seconds)
  • “Wrecking Ball” Miley Cyrus (3:43) – Add tension every 30 seconds, stand every 30 seconds w/music
  • “Warrior” Havana Brown (3:46) – 3×30 second hill sprints with music, high tension, 100% effort at 75 rpm
  • “Nothing I Won’t Do (Single Edit)” Special D. (3:51) – Turn tension down to 75%, 95% effort for 2×1 minute sprints, moderate/easy tension
  • “Bonfire Heart” James Blunt (3:58) – Cool down

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