Spinning Workout Profiles
I will eventually convert my cycling workout pages into a format that is more readable for those not trained in the spinning notations that look like hieroglyphics to the untrained eye (or create a cheat sheet), but in the meantime please find a summary here, and one sample class posted during COVID-19 shelter-in-place times: https://gt-healthy.com/200412-on-line-cycle/
You can find all the playlists on my Spotify profile here: Greg’s Spotify
Music is meticulously organized by cadence (beats per minute), and for the most part the workout is synchronized to be ‘rhythm riding’ at the same cadence (pedal strokes per minute, or RPM, in this case) as each respective song. Those are the playlists labeled ’90 bpm’, ‘100 bpm’, etc. The workout playlists are labeled by the date (e.g. spin 190817 is for the 8/17/19 playlist, the YYMMDD format keeping things in chronological order). Unfortunately, when viewing other users’ playlists, Spotify does not order them as the creator did (I think they do it in order of most recently played), so it won’t appear as organized as it does on my CPU or phone and you may need to scroll through to find what you’re looking for.
For most of the playlists, the workout can be found in the description, with each label representing the move we do to that song and the BPM indicated in parentheses. As noted above, I will eventually either convert my workout pages into a more user-friendly format or convert a decipher code for the page and just post pictures (or, given enough interest actually post videos of the rides similar to Peloton). In the meantime use the playlist descriptions, for which the most recent four months (*UPDATED in March 2020 to include more recent workouts for those trying at home in the COVID-19 days; **UPDATED again in March 2021) or so are also pasted below:
https://open.spotify.com/user/greg.troiano?si=NJPuh-7CQfqOvizlS9bR1Q
spotify:user:greg.troiano
3/13/21: Increasing intervals like 6/22/19
Intensity increasing: warm up/stretch (100), flat (80), flat (90), flat (100), jumps (80), standing hill (65), hill (60), doubles (115), hill jumps (65), flat (90), hill (70), hill jumps (75), 3 min of glory (100), cool down x2
3/6/21: Working on shorter recovery times
Recovery work: warm up, flat (90), 2m (110), 3m/2m jumps (90), 2m-2m (70), 1m2m (110), 30s2m (60), 30s2m (115), flat (90), 8x30s (75/90), Tabata, flat (90), 3mog (65), cdx2
2/27/21: HIIT
HIIT: warm up (70), 3 speeds (70), SPRINTS: 15s (110), 30s (110), 90s runs (90), 2m jumps (90), 3m hills (60, 75), 2m hill jumps (70), 1 min sprints (110), tabata (70), flat (90), 3mog (65), cdx2
2/20/21: Two mini races
Two mini races: Warm up (60), three speeds (70), flatx3 (90), two hills (60), flatx3 (90), 3 minutes of glory (70), cool downx2
2/6/21: Three song blocks
Three song blocks: Warm up (65), flat (90), two hills (65), flat (90), two sprints (110), flat (90), two jumps (80), flat (90), two hills (60), flat (90), 3mog (75), cdx2
1/30/21: Two hills with some sprints in between
Two hills & intervals: Warm up into hill (65), hill (70), hill (60), hill (70), jumps (90), sprints (110), hill (70), hill (80), hill (60) into 3mog (100), cdx2
1/23/21: Cycles through flat/hill/jumps/sprints
Cycles: Stretch/warm up (65), 3xcycles of [flat (90), hill (70), jumps (80), sprints (110), 3mog (60), cdx2
1/16/21: Hill then intervals
Half & Half: Hill then internals: Stretch/warm up (65), hill (80), hill (70), hill box (65), hill jumps (60), hill acceleration (75à100), doubles (115), sprints on a hill (80), sprints (110), sprints (110), standing runs (100), 3mog (60), cdx2
1/9/21: Florida sunshine
Florida journey: Stretch/warm up (65), flat (90), hill (70), sprints (110), hill (60), jumps (90), hill box (65), doubles (115), long hill (60), sprints (115), hill (65), 3mog (75), cdx2 (60, 65)
12/26/20: Top 2020
Stretch/warm up (65), flat (90), hill (80), flat (90), jumps (85), sprints (110), hill box (70), doubles (115), hill jumps (70), hill (70), 3mog (80), cdx2 (60, 65)
12/19/20: X-mas
Warm up (90), stretch (60), box (70), hill (70), hill teams (75), jumps (80), box (70), team sprints (80), hill (60), st runs (100), hill 3 (65), sprints (110), hill teams (65), flat (90), 3MOG (75), cdx4
12/12/20: Just a good mix
Warm up (70), flat (90), hill (75), team sprints (115), 3xhill (80/70/60), jumps (90), standing runs (100), flat (90), 3MOG (70), cdx3
12/5/20: Modeling 12/7/19
Endurance and increasing intensity: warm up/stretch (100), flat (80), flat (90), flat (100), jumps (80), hill jumps (65), hill (60), doubles (115), hill jumps (65), flat (90), hill box (70), hill jumps (70), 3 min of glory (70), cool down x2
11/28/20: Increasing speeds
Time pyramid (3-7-3): stretch (60), flat (90), hill (70), jumps (80), sprints (110), ride with wind, hill jumps (60), standing runs (80), sprints (110), box (80), flat (90), 3mog (70), cool downx2
11/21/20: Increasing speeds
Warm up (65), flat (90), pickups (100), sprints (110), doubles (115), hill (60), hill sprints (65), hill box (70), 3 minutes of glory (75), cool downx2
11/14/20: Sprint-Jump-Race
Sprint-Jump-Race: Warm up (70), flat (90), sprints (110), hill sprints (65), jumps (80), hill jumps (65), time trial (3×90), 3 min of glory (60), cool down x211/7/20: Three hills
11/7/20: Three hills
Warm up (70), flat (90), hill (60), flat (90), hill (80), flat (90), hill (70), flat (80), 3 minutes of glory (60), cool downx2
10/31/20: Halloween
Halloween mix: stretch, box, hill (70), jumps (90), flat (80), sprints (60), hill in 3 (60), doubles (115), sprints (110), flat (60), flat/box (80), standing runs (100), sprints (115), flat (75), 3 minutes of glory (58), cool down x2
10/24/20: One to Two minute sprints
Warm up (65), flat (80), 3 speeds (70), 10 three minute songs with 60-120 second of recovery and 60-120 seconds of hard work (90, 70, 100, 80, 60, 80, 110, 65, 115, 75), flat (90), 3 minutes of glory (70), cool downx2
10/17/20: Intensity increase
Warm up (100), slow flat (80), standing runs (90), flat with increases (90), hill (75), hill box (75), hill in 3 (60), jumps (90), hard flat (90), hill jumps (70), 3 minutes of glory (65), cool downx2
10/10/20: Motorcycle ride simulation
Warm up (60), flat in MA (90), rain in CT (65), ride into Va (100), sprints (110), long flat (100), jumps (90), hill in TN (70), hill jumps (70), sprints at VT (100), hill (75), hill sprints (70), 3 minutes of glory (65), cool downx2
9/19/20: Long hill sandwiched with sprints
Warm up (60), flat (90), sprints (110), long hill across 4 songs (70, 80, 65, 60), flat (90), sprints (115), Tabata (96), flat (90), 3 minutes of glory (65), cool downx2
9/17/20: 45 minute best of (Crunch Braintree)
45 minute best of: stretch/warm (60), flat (90), hill (70), 3 speeds (110), climb (70), jumps on hill (80), jumps (90), sprints on hill (65), tabata (96), standing runs (70), 3 min of glory (100), cool downx2
9/12/20: Ride progressively slower than faster
Warm up (70), flat (85), standing runs (80), hill jumps (75), hill (65), hill (60), standing hill (70), flat (90), flat (110), sprints (110), doubles (115), varies, 3 minutes of glory (70), cool downx2
9/5/20: alternate sprints and hills again
Warm up (xx), standing runs (80), sprints (100), long hill (65), sprints (110), hill box (70), sprints (115), 3 minutes of hard flat (90), flat (80), 3 minutes of glory (70), cool downx2
8/29/20: Ride
Warm up (xx), flat (80), hill (2×65), sprints (115), hill (2×75), 1 minute intervals (x4), flat (90), 3 minutes of glory (varies), cool downx2
8/22/20: First Live Zoom class
East coast journey class: stretch/warm up, MA (90), CT (100), NY (80), NJ (75), PA (70), MD (65), WVa (60), Va (115 sprints), DE (115 doubles), RI (90), 3 minutes of glory (70), cool downx2
8/8/20: Back in the saddle
Back in the saddle: stretch/box (65), flat (90), acceleration, standing runs (100), hill box (70), jumps (80), time trial (3×90), sprints (110), 3 minutes of glory (70), cool downx2
4/2/20: First Live Zoom class
Two progressives with intervals in the middle: stretch/box (60), flat (90), jumps (80), progressive hill (60), increasing flats (90, 100, 110), sprints (110), Tabata (100), hill jumps (70), standing runs (90), 3 minutes of glory (60), cool downx2
3/19/20: Three cycles
Three cycles of 3×5 min songs with middle 90s, 3m, 4:30 as hard work for each: stretch/box, flat (90); cycle 1: hill (80), jumps (90), standing hill (70); cycle 2: hill (75), sprint (110), hill (65); cycle 3: jumps (100), sprint (115), hill (60), flat (65), 3 minutes of glory (80), cool downx2
3/5/20: Alternating speeds
Fast to slow alternating workout: stretch/box (60), flat (90), hill (65), sprints (110), jumps (75), standing runs (100), hill sprints (70), pickups (varies), 3 speeds (70), flat (90), 3 minutes of glory (80), cool downx2
2/27/20: Hills
Three hill workout: stretch/box (90), flat (90), meditative hill (60), flat (90), intense hill (2×70), flat (90), fast hill with acceleration (80), 3 minutes of glory (80), cool downx3
2/20/20: 80s vs 90s on Instructrr
80’s and 90’s music: stretch/box (115), flat (90), hill (65), 15s sprints (65), hill box (50), 30s sprints (65), standing runs (110), 60s sprints (60), 15s hill sprints (65), box (85), standing runs (95), 3 minutes of glory (100), cool down (95)
2/13/20: 70s theme
70’s music: stretch (80), box (75), sprints (110), flat (100), hill with pickups (70), doubles (115), standing runs (100), long hill with pickup (60-100), hill jumps (60), sprints (110), standing dances (100), 3 minutes of glory (60), cool down (75)
2/6/20 (best of post-SB)
Best of mix: stretch/box (60), hill (70), standing run (90), jumps (100), tabata (96), three position hill (60), flat (65), hill jumps (80), 3 speeds (70), standing isolates (90), standing runs (90), 3 minutes of glory (65), cool down x2
1/30/20 (Race #11):
Race #11, stretch/warm up (60), flat (90), 3 speeds (110), flat (90), RACE START (90, 100×3, 65, 90×4), 3 minutes of glory (65), cool down x2
1/24/20 (Baby Declan fundraiser)
Best of mix: stretch/warm up (60), hill (70), standing run (90), jumps (90), tabata (96), three position hill (60), flat (80), hill jumps (80), 3 speeds (110), standing isolates (60 or 90), standing runs (90), 3 minutes of glory (65), cool down x2
1/23/20 (Lassen NP)
Simulated ride up Lassen Volcano NP: stretch/warm up (65), hill (70), flat (80), sprints on lava (110), big hill in 3 (60), hill jumps (75), sprints on lakes (100), monster hill isolates (65), hill in 3 (70), flat (90), 3 speeds (70), 3 minutes of glory (60), cool down x3
1/16/20 (Baton intervals)
Mini-intervals using batons: stretch/box (60), flat (90), baton switches (90), hill (65), baton switches (90), hill baton x2 (80), flat (90), hill baton (70), flat (90), 4 minutes of glory (65), cool down x2
1/9/20 (Endurance)
Long sustained efforts: stretch/box (60), flat (90), flat (80), flat (75), jumps (80), hill (70), hill (65), hill jumps (60), flat (80), flat (90), flat (100), flat (110), sprints (110), 3 min of glory (75), cool down x2
1/2/20 (New Year’s mix)
Copied from 171230: stretch (60), box (70), hill (70), team hill jumps (60), accelerate to team sprints (110), standing runs (100), hill box (60), doubles (115), team jumps (90), 2 teams on a hill (70), flat (60), 3 min of glory (65), cool down x3 (100, 60, 70)
12/14/2019 (Christmas mix)
Christmas mix (copied from 181222): stretch (60), box (70), hill (70), hill two teams (75), jumps (80), hill box (70), team sprints (80), hill (60), standing runs (100), hill in 3 (65), sprints (110), hill teams (65), flat (90), 3 minutes of glory (75), cool down x4
12/7
Endurance and increasing intensity (modeled after 190622): warm up/stretch (100), flat (80), flat (90), flat (100), jumps (80), standing hill (75), hill (60), doubles (115), hill jumps (65), flat (90), hill box (70), hill jumps (70), 3 min of glory (70), cool down x2
11/30 (Thanksgiving weekend intervals)
Various length intervals: stretch/warm up (65), flat (80), four minute hill (70), flat (100), Tabata (100), four minute box (75), flat (100), 1 minute sprints (115), flat (100), fast jumps (100), hill jumps (65), flat (100), two minute isolation (80), flat (100), 3 minutes of glory (65), cool down x3
11/16 (Half dome trip)
Journey trip up half dome: stretch/warm up (80), building hill (70), jumps (90), Vernal falls (110), hill (70), Nevada falls (110), hill (70), Tabata up HD(65), flat (90), Tabata down HD (100), jumps (80), 2-flat time trial (90), 3 minutes of glory (65), cool down x2
11/9 (6 minute songs)
Eight songs at 6 minutes each: stretch/warm up (65), building flat (90), jumps (80), sprints (110), hill in all three positions (70), doubles (115), standing runs (90), pick-ups (100), 3 minutes of glory (75), cool down x2
11/2 (like 3/2/19)
Modelled after 3/2/19, just plain high intensity: stretch (100), warm up (90), 3 min of glory on flat (90), hill (60), sprints (100), hill jumps (70), standing runs (100), hill (60), flat (90), hill (60), jumps (90), build to 3 minutes of glory (60), cool down x2
10/26 (Halloween)
Halloween 2017 mix: Halloween 2017 mix: stretch, box, hill (70), jumps (90), flat (80), sprints (60), hill in 3 (60), doubles (115), sprints (110), flat (60), flat/box (80), standing runs (100), sprints (115), flat (75), 3 minutes of glory (58), cool down x2
10/12
Fast intervals: warm up (110), flat (90), 2x45s sprints (110), Tabata 1 (110), jumps (90), Tabata 2 (80), 3×1 minute sprints (100), Tabata 3 (70), hill with standing sprints (70), 3x45s hill sprints (80), hill (65), 3 min of glory (75), hero (90), cool down
10/5
Increasing intensity: warm up (65), flat (80), standing runs (80), flat (90), jumps (100), sprints (110), doubles/halves (115), hill (60), hill jumps (65), hill box (70), 3 min of glory (75), cool down x2
9/28 (Race #10)
Simulated race: stretch and warm up (60), sprints (varies), flat (90), race start here: 3 songs at 90 rpm, hill (70), 3 songs at 90 rpm, hill (80), 2 songs at 90 rpm, 3 min of glory (75), cool down x2
9/14
Long intervals: stretch and warm up (90), 2×4 minute hill intervals (70), flat (100), 4 minute jumps (80), flat (100), hard flat (100), hill (60), standing hill (75), 8 minute flat with standing runs (90), sprints (110), flat (90), 3 min of glory (115), cool down x3
9/7
Endurance workout: stretch and warm up (70), increase over three songs on flat (80/90/100), same thing on 4-song hill (60, 65, 75, 80), three song time trial at 90, hill (75), standing hill (70), 3 min of glory (65), cool down x2
8/31
Yosemite: stretch (90)-hill (70 up)-jumps (90 seq’s)-Tabata (100 Tenaya)-Hill (60 Tioga)-40s sprints (110 mono)-hill (75 Postpile)-60s sprints (115 rainbow)-90s sprints (110 Juno)-hill (70 Tioga)-jumps (60 dome)-40s sprints (110 Tenaya)-flat (80 hotel)-Tabata (60 falls)-hill (60 out)-3mog (70 HMB)-cd
8/17 (1 hour best of mix):
Best of mix: stretch/warm up (60), hill (70), standing run (90), jumps (90), tabata (96), three position hill (60), flat (80), hill jumps (80), 3 speeds (110), standing isolates (60 or 90), standing runs (90), 3 minutes of glory (65), cool down x2
8/7 (45 minutes best of to use at CRUNCH):
45 minute best of mix: stretch/warm up (60), hill (70), standing run (90), jumps (90), tabata (96), hill (70), hill jumps (80), 3 speeds (110), standing isolates (60 or 90), 3 minutes of glory (65), cool down x2
8/3:
Journey through Sonoma and motorcycle down rt 1: stretch & warm up (60), drive up (flat@80), hotel (hill, 75), dreaming (sprints, 110), winery (standing runs, 90), dinner (jumps, 80), hike (hill, 65), sprints (110), Russian River (jumps, 65), ride (hill@70/fast110), 3 min of glory (65), cool down x3
7/20 reshuffled:
Same, but reordering the 3×1, 2×2, and 1×3 intervals to be seated, in 3, standing; then in 3, standing, seated; then standing, seated, in 3
7/20:
1, 2, 3 minute intervals: stretch/warm up (100), flat (90), three sets of 3×1 minute then 2×2 minute, then 1×3 minute intervals, first seated, then standing, then in 3: 110, 100, 110, 90, 75, 80, 70, 65, 60; cool down x2
7/16:
45 min version of 7/13: 2 Hills: stretch/warm up (90), flat (90), hill (80), standing hill (75), hill in 3 (75), flat (100), hill (70), jumps on a hill (65), hill sprints (65), hill box (60), flat (90), 3mog (65), cool down x2
7/13:
Sprints then 2 Hills: stretch/warm up (90), flat (90), sprints (110), standing sprints (100), hill (80), standing hill (75), hill in 3 (75), flat (100), hill (70), jumps on a hill (65), hill sprints (65), hill box (60), flat (90), 3mog (65), cool down x2
7/6:
4th of July mix: Used with 3 teams (R/W/B): stretch/box (110), standing runs (80), hill sprints by color (75), sprints (110), hill (60), team box (80) 3 speeds (65), jumps (80), sprints by color (80), doubles (115), hill interval by color (70), accelerating, 3 minutes of glory (60), cool downx2
6/22:
Intensity increasing: warm up/stretch (100), flat (80), flat (90), flat (100), jumps (80), standing hill (65), hill (60), doubles (115), hill jumps (65), flat (90), hill (70), hill jumps (75), 3 min of glory (100), cool down x2
6/15:
Hills: warm up and hill start (65), hill box (75), fast and accelerating hill (80), flat (90), standing runs (100), hill x5 (80, 70, 65, 60, 75@3min), cool down x2
6/8:
Lots of jumping: stretch/warm up (110), flat (100), jumps (80), hill jumps (65), flat and solo jumps (90), jumps (100), team hill jumps (70), fast jumps (110), hill jump sprints (65), slow hill (60), 4 minutes of glory (75), cool down x2
5/25:
Back to basics: warm up/box (100), flat (90), standing run (75), hill in 3 (65), sprints (100), jumps (100), standing runs (100), flat (110), sprints (110), doubles (115), hill jumps (70), 3 min of glory (65), cool down x2
5/19:
Race Day: stretch (60), warm up (90), 3 speeds (70), get ready (90), flat (90), race starts: 3 songs at 90, 3 songs at 65, 3 songs at 90, 3 minutes of glory at 75, cool down x2
5/11:
Hills before the race: stretch/box (70), seated hill (80), standing hill (75), hill in three (70), seated hill (65), hill box (60), flat (100), jumps (70), hill jumps (70), flat (100), hill (60), standing hill (65), seated hill (70), 3 minutes of glory (75), cool down x2
5/4/2019:
Intervals (Model of 171118): 100% at ends: 20, 40, 60, 80, 100, 120, 140, 160, 180 seconds. Profile as follows: stretch (60), box (60), hill (70), jumps (100), standing isolate (60 or 90), hill jumps (80), hill (70), jump-sprints (100), sprint (110), standing run (90), 3 mins of glory (60), cl dnx2