Tuesday, April 8, 2014

I Like To Move It Spin Playlist

ABC - Jackson 5                                               2:59  Warm up
What Is Love - Haddawa                              3:53  Drills, pedal strokes
I Like To Move It - Reel 2 Real                    3:40  80-100 (Endurance Zone)
Bon, Bon - Pitbull                                           3:36  Rolling hills (Still in Endurance Zone)
Ray Of Light - Madonna                                3:56  Build (Start to cross over into Strength Zone)
Mickey - Toni Basil                                         3:26  Intervals: 20" jumps, 20" rest
It's A Beautiful Day - Michael Bublé         3:20  Recovery (Back to about 65% Max HR)
Fire Burning - Sean Kingston                     4:05  80-100 (Endurance Zone)
My Prerogative - Britney Spears                3:34  70-90 Seated climb (Strength)
Dynamite - Taio Cruz                                     3:25  80-100 (Endurance Zone)
It's Tricky - Run DMC                                     3:07  Intervals: 20" jumps, 10" rest
Empire State of Mind - JAY Z                        4:37  Rolling hills to the finish
Brand New feat. JT - Pharrell Williams     4:32  Cool down
Anything Could Happen - Ellie Goulding  4:46  Stretch

I really wanted to bring the focus back to heart rate training today.  Endurance training can be boring but it's a crucial element to your training for aerobic base building, stamina, and fat metabolism.  I had my class pick a heart rate within their 65-75% Max HR Endurance Zone and we went back to that number quite often.  The goal was to stay at their target heart rate for as long as then could - even while adding tension - and pay attention to how quickly they could recover in between intervals.

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