1. Sweet Lovin' - warm up song. Go over what a seated flat is all about, how to add gears. Mid-song everyone joins in standing flat. Explain this position, all the weight over your feet. Near end of song everyone joins in 3. Explain this position - flat feet, booty up, chest up, core tight.
2. Burnin' Up - standing flat until second chorus - add a gear and join in 3. Seated climb after chorus. Running w resistance in 2 during hook. During next chorus add a gear, 3. Running w resistance in 2 for the rest of the song.
3. Team - seated climbs, interspersed with standing "attacks"
4. Countdown - Anddddd the crowd goes wild for old school Beyonce. This song was super fun. Moderate resistance on the wheel to start. 2nd for verses, seated and ADD ADD ADD resistance for the countdown part of the chorus. So you'll have 10 seconds of heavy heavy seated hill pushing through that resistance for each chorus. Then take some off when coming back to 2nd. Woohoo!
5. Water Dance - Rolling hills! Heavy in the saddle and attacks in 3rd on choruses.
6. Overload - Recovery song! Flat road in saddle for mos of song, add some resistance and switch between seated flat and standing flat.
7. No Mediocre - 8 count jumps from 1 to 3, adding gears gradually.
8. Prima Donna - heavy resistance for alternating between seated and standing climbs.
9. Dangerous - heavy resistance. Seated climb for half of song, standing climb for second half.
10. Don't Tell Em - moderate/heavy jumps 8 count jumps. Take only 1-2 gears off, jumps from 1 to 2.
11. Dessert - Rolling hills! Flat road with the heaviest attacks in 3rd ever(!) during the choruses.
12. FourFiveSeconds - cool down song. Flat road, upper body stretches on the bike, lower body stretches off the bike.
You did it!
I don't know why I ended up loving this playlist much more than I thought I was. I usually find it pretty difficult to pick good hill climb songs. And those hill climb songs are baller, man.
If you have any Spinning song suggestions, please please please leave them in a comment! Or just your favorite song in general right now, that'd be pretty cool too.
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