Back to Monday! For a while, my Monday’s start with a bang, and keep on going full throttle until the afternoon hours. If a bang if an alarm clock at 5:30 and a following boot camp, that is That means I’ll have to squeeze in a workout when my schedule allows me to (which won’t be the Monday morning spin class.)
Full throttle and full of coffeeeeee
Last week I professed my undying love of my favorite class, RPM, to you all. And I meant it! It’s also my main form of cardio right now, so it sucks that I only get to take it 1-2 times per week due to schedule conflicts.
Luckily, the spin bikes are always set up – no matter if there’s a class or not – so yesterday I went ahead and designed my own RPM workout! No instructor OR class needed – just a spin or stationary bike.
Homemade RPM Workout
RPM is a spin class, set to 7 “tracks” or song. Each song has a different goal – warm up, pace track, hills, speed, intervals, mountains, etc. From the website:
PM™ is the indoor cycling workout where you ride to the rhythm of powerful music. Take on the terrain with your inspiring team coach who leads the pack through hills, flats, mountain peaks, time trials, and interval training. Discover your athlete within – sweat and burn to reach your endorphin high. Like all the LES MILLS™ programs, a new RPM™ class is released every three months with new music and choreography.
Your legs just pedal to the beat of the music! It’s super fun. All you’ll need is a stationary bike and 7 songs, and hey, what’dya know? I just happen to have some song ideas for ya!
I noticed the other day that I forgot to do a July workout playlist, and it’s already August 20th! So it’s time for one.
For this specific RPM workout, you can use the first seven songs – Whistle through One More Night, then using Every Body Talks for a cool down! Let me break it down for ya:
Whistle – Warm Up: Start out with minimum resistance on the bike – just enough to feel a slight pushback in the pedals – this is your base load. Start pedaling right under the beat, then after 1:00, speed it up and catch up to the beat.
Don’t Wake Me Up – Pace: Start around 3/4 of your maximum pace. Stay below the beat for :30. Once you pass the 30 second mark, catch the beat, letting your RPM soar as high as 132. at 2:00, crank up the resistance and stand, catch the hill for :30, cranking it up every :10. After :30 is up, ease the resistance and SPRINT down the hill for :30. Repeat once after a :30 recovery.
Titanium – Hills: :30 recovery – you’re pedaling at base load at 3/4 pace. As soon as the beat picks up, crank up the resistance, try to stay at it or right under it and stay in your seat. Every :10, give a slight increase to the resistance, then after 3 turns, stand up and “climb.” Climb for 15, sit and power climb – but don’t touch the reistance – for :15, repeating four times. Recover for :15, and start again.
Where Have You Been – Mixed Terrain: Turn the resistance to more than your base load. Stand and slow climb – or walk – for :15, flushing out the legs. Then, have a seat, turn down the resistance, and sprint – but not as fast as you did in track 2. Top RPM is around 126. Complete one 30 second sprint, followed by a 30 second recovery, and then a 60 second sprint, followed by a recovery.
Blow Me – Intervals: Crank up the resistance to a little over your base load. Every :5, give it another turn, and after four turns, stand and climb for :30. Sit, reduce resistance and recover for :30. Turn the resistance back to where you had it and CLIMB for :10, SIT and power climb for :10, repeating five times. Recover for :30, and then repeat then climb/power climb intervals.
Good Time – Speed Work: Begin with a recovery. As soon as the pace picks up, pick up your pace – as fast as you can! When the beat slows, recovery. Continue this format through the rest of the song.
One More Night – Mountains: Start with a heavy load to your resistance, and stand to “walk it out.” Lower your heart rate and stretch. Then, lower the resistance, and ride easy for the first :45 seconds of the song. Then, crank up the resistance until you HAVE to stand and climb. Climb for :45, increasing the resistance every 10 seconds. Sit, decrease, and recover for :30. Then, increase the resistance and stay seated, power climbing, and turning every 15 seconds, keeping up with the beat, until you have to stand again. Repeat this cycle throughout the end of the song.
Everybody Talks – Cool down: Ride easy, with a load enough to give your legs some push back.
Make sure to stretch the legs after your workout! Hip flexers, hamstrings, quads, and calves!
All right – I gotta get outta here, but I hope you, my friends, have an absolutely great Monday!
What song are you loving right now?
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