Start The Fire! Spin Profile #10

Today's spin profile features two long hills, the second being a little longer and harder than the first.

Visualize the hill as: Increase and plateau; Increase and Pleateau; Descend (x2).
Flat road in between the two hills (song 8). Active Recovery! Keep it fast.

On the "increase" songs:
-Mix up standing/seated climb--the second hill will probably feature more time standing out in position 3.
-I may throw in some sprints--especially on song 11. Depends on how people are looking.

"HOLD" songs:
-standing/pos 3 = great time/way to work the glutes.


1. Don't You (Forget About Me) by Simple Minds (4:21)/WU
2. Let's Twist Again by Chubby Checker (2:18)/Run
3. Magic Dance by David Bowie (5:11)/ WU Mix

4. Country Grammar by Nelly (4:47)/Inc/60 sec: FR ==> 8
5. Can You Tell Me by Ra Ra Riot (2:43)/Run @ 8
6. Sweetest Girl by Wyclef (3:59)/Inc/60 sec 8 ==> 9 or 1o
7. All I Need by Radiohead (3:49)/HOLD @ 9 or 10
*At end of last song, bring resistance down quick to FR*

8. Airport Song by Guster (3:32)/Cadence @ FR
Ride it out!

9. Living On A Prayer by Bon Jovi (4:09)/Inc/60 sec: FR ==> 8
10. Run! by Gnarls Barkley (2:49)/Run @ 8
11. Dirt Off Your Android by Jadiohead (3:34)/Inc/60 sec 8 ==> 9 or 10
12. Stand By Me by Ben E. King (2:58)/HOLD @ 9 or 10
13. F**k You by Lily Allen (3:43)/SLOW descent- decr./30 sec: 9 or 10 ==> 6 or FR
14. Live and Let Die by Paul McCartney (3:13)/Mix Standing pos 2 + 3 (chorus, verse, interlude)
15. We Didn't Start The Fire by Billy Joel (4:48)/Cadence + Sprints (seated and standing/pos 2)

16. My Girl by The Temptations (2:44)/Cool Down
17. Every Rose Has Its Thorn by Poison (4:23)/CD + Stretches