I made this profile and we did it in class on Monday and it was seriously awesome!  Everyone pushed themselves so hard, including me!  We had to make up for no class this coming Labor Day Monday!  Here is the profile with the entire playlist for anyone wanting to try it out.  It hurts...but so rewarding afterwards!

Killer August Spinning Workout
*Click on the link for complete Spotify playlist

1.     Crash (3:31) – Warm-up.  Start at tempo.  On chorus, turn up resistance and increase speed. 
2.     Preacher (4:07) – Start at level 7, turn up resistance at chorus and stand.  Sit back down and keep resistance and pace.  Continue each chorus. 
3.     Let It Roll (3:14) – FAST!  Keep the pace.  When song picks up, increase pace.  Stand at “Come on and run” and run it out. 
4.     The Wonton Song (4:09) – Start at moderate/heavy resistance.  Increase resistance every 30 seconds.
5.     Crank It Up (3:12) – Start at tempo.  “Crank it up” to 80%, then sprint last 15 seconds. 
6.     Enter Sandman (5:31) – Reverse sprints….start seated, heavy resistance.  Take of resistance and sprint standing at chorus.
7.     Lights (4:54) – 30-20-10.  (30 second rest)  Repeat.
8.     Marry the Night (4:24) – Start seated at level 7.  Stand and  increase, sit and increase, alternating every 15 seconds during chorus. Sit when chorus ends, decrease resistance for a short break. 
9.     How I Feel (3:20) – Sprints.  30 seconds.  Flat road, keep tempo.  Build up when no words.  Sprint(0:45-1:15) (2:00-2:30) SHORT BREAK!! (2:45-3:15)
10.  Morning After Dark (3:51) – Jumps with moderate tension 16 second counts.  Seated for 16, third for 16.  Take a short seated break.  Finish last minute at counts of 8.
11.                        Move like a Soldier (3:02)– Surges.  Heavy tension (9).  Pedal as fast as possible at chorus.
12.                        The Kids Aren’t Alright (4:20) – Cool-down