45 Minute Spin Playlist (Family!)

WARM UP
We are Family
Start light, with each section of song, level up.
8, 9, 10-11

RPM: 55 TURN TO WORKING RESISTANCE
Inhabit By: Leeland
Drive seated 55 rpms at 10-11. During build, speed to RUN (80-100rpm), STAND on Chorus.
Sit Down and level up 1each music frame.

RPM: 64-128 ADD SPEED TO RESISTANCE
Turn Me On By: David Guetta
Lower Level to 7-10
Start 70 rpms, Go to 100 rpms during build, Full Sprint at 128 rpms for Chorus
REPEAT, leveling up each music frame.

RPM: 70 CADENCE 
All You Need To Know By: Gryffin & Slander (feat. Calle Lehmann)
50% Resistence (Level 10-14)
STAND on Chorus driving 70rpm. Keep Rpms at 70 entire song, leveling up as you can.

RPM: 64-128 CLIMB + SPEED INTERVALS
Hey Brother By: Avicii
Leave resistance you had for end of previous song. Start STANDING at 64 rpms, @ Build, SIT DOWN & push a run DO NOT LOWER YOUR LEVEL. It's going to be hard!

RPM: 60-120 SPEED + MED RESISTANCE
Take Me Home By: Phil Collins
Lower resistance to about 40% (Level about 10-11) SEATED RUN @ 70-90 RPMs. On Chorus, RUN OUT OF SADDLE.

RPM: 68-132 SPRINT!
Get Ready To Bounce By: Brooklyn Bounce
SEATED SPEED.
Lighten up level, hold higher rpms (100-130). Push super fast for 30 sec chorus, 3 times through song
It’s okay to bounce on seat because level is light if you can keep your fast going! Train those fast twitch muscles!

RPM: 44 CLIMB
Together By: for King & Country
Catch breath first.
HEAVY UP Resistance. You are only riding at 44RPM all song. Drive this climb with as much resistance as you can stand at this speed.

RPM: 64-128 SPRINT!
Hit the Flow By: Landis
Seated Sprint!!!
Have a seat and lighten resistance.  Sprint to 128, if even just for 1 second!  

RPM: 38-76 CLIMB
Brother By: Need to Breathe
CLIMB out of saddle, Drive the chorus!  Resistance enough to have clean circles on pedal rotation always! PULL UP don't push down all the time. Find power from muscles that work when you pull up pedals. Takes some thinking.

RPM: 56-112 SPEED + MED RESISTANCE
Forever on Your Side By: Need To Breathe
Start seated around 80-100 rpms with medium resistance (about 10-11). On chorus, keep running speed, stay low and come out of saddle!  BURN BABY!

COOL DOWN
Family By: TobyMac
Cool it down. Take the time to do so. Hearts like gentle cool downs. Make sure to stretch with opening movements. You have been hunched over on a bike for 45 minutes!