You Gotta Not Cycling Mix

12 Nov

Hi Guys!  I’m excited to share this fun playlist with you.  It features some new songs from Lady Gaga and Little Mix and it’s a good mix of hills and flat roads with some jumps mixed in. I hope you love it as much as my classes did!

A-Yo by Lady Gaga-Seated warm up

41 Days by Merk and Kremont -Warm up seated to standing

She Sets the City on Fire by Gavin DeGraw- alternating seated/standing climb

Best I Ever Had by Gavin DeGraw- seated acceleration on the chorus

Perfect Illusion by Lady Gaga- standing climb

You Gotta Not by Little Mix- seated flat road

Confident by Demi Lovato-standing climb with jumps on the chorus

Don’t Let Me Down by The Chainsmokers- seated climb

Shout Out To My Ex by Little Mix-Jumps on a hill on the chorus

Pound the Alarm by Nicki Minaj- seated accelerations

HandClap-BNDR Remix by Fitz and the Tantrum, BNDR- rider’s choice

Marcatto String Madness by Jorge Quintero- recovery

Insomnia 2.o by Faithless- 30 second flat road (walk); 30 second add gear and cadence (jog); 30 second sprint.  Go through the sequence 4 times.

Million Reasons by Lady Gaga- cool down

Hallelujah by Theory of a Deadman- stretch






Happiness Cycling Mix and 2 Bonus Profiles

15 Jul

Heyyyyyyyyyyyy!!!!! I know, it’s definitely been a while.  I don’t really have an excuse for not keeping up with the blog other than life gets busy and priorities shift and change.  Even though I’m not posting playlists and profiles quite as often here on the blog, you can always follow my playlists on Spotify(I create a new playlist at least once every other week but most of the time I create one per week.)  You can also check out my weekly ICI-Pro posts where I share my Favorite Track of The Week every Friday!

You are definitely in luck because today I’m sharing not one, not two, but THREE playlists with profiles!  Yaaaaaaaayyyy!!!!! Two of the profiles are not my originals.  I got them (and probably adapted them a little) from Pedal-On (my go-to spot when I’m looking for profile inspiration), so I can’t take any of the credit.  Well, I suppose I can take credit for the music. 🙂

Here is a great one I’ve been using lately with some new music I’m loving from NEEDTOBREATHE, American Authors and Meghan Trainor.

Full disclosure:  Please be aware that I will often go in and add or remove songs to old playlists to ‘freshen them up’ when I’m in the mood.  If you ‘follow’ my playlist on Spotify and then use it as is, these changes will show up on your playlist as well.  This is not always fun when you’re in the middle of your class and you are expecting one song to play and a totally different song shows up.

Here is how to avoid this possibly embarrassing mistake:

  1. Follow the playlist here
  2. Recreate the playlist and give it a new title.  Something like “Chrispins Happiness Cycling Mix
  3. Smile, because now it’s all yours to use as is or change to your liking and because now you know when I change my original you won’t be affected.  🙂  Everyone wins!


What We Live For by American Authors (2:58): seated warm up

Freaks by Timmy Trumpet, Savage (2:59) warm up seated —–> standing

Summer Nights by Tiesto, John Legend  (3:10) standing climb

Ready to Flow by Mike Nero (3:36) seated accelerations, 30 seconds each @ :44, 2:03 and 3:06

Great Night by NEEDTOBREATHE (2:56) alternating seated, standing climb

Happiness by NEEDTOBREATHE (3:26) seated flat road at around 98 rpm

Mi Mi Mi by Serebro (3:13) standing climb

Whistle While You Work It by Katy Tiz (3:35) Seated climb around 82 rpm

All These Things That I’ve Done by The Killers (5:02) Standing heavy climb

What’s Up Suckaz by TJR (4:15) more seated accelerations, 30 seconds a piece @ :59, 2:12 and 3:29

Broken Arrows Didrick Remix by Aviccii (2:56) standing climb

Beautiful Life by Nick Fradiani (3:28) seated climb (77rpm), pushing out of the saddle on the chorus (3 times)

Me Too by Meghan Trainor (3:01) rider’s choice

My Wild West Overture by Lissie (1:14)  recover on an easy flat road

Adrenaline Tabata: You know the drill here:  all out efforts 8×20 seconds with 10 second recoveries.

Have a Little Faith by Michael Franti and Spearhead: cool down

Be More Bario: stretch

*The next two profiles were taken and adapted from Pedal-On. Thank you to whomever shared them there-my classes loved them!

Progressive Climb Intervals

Just like it sounds, it’s all about climbing and the hills get longer with each interval. Each set starts out with resistance on the lower side, and then increases as you move forward, while maintaining cadence.  Feel free to play with the timing within each interval.  I’m not a fan of ‘Jumps’ for extended 2 and 3 minute periods, so I just switched that timing out a bit and gave them ‘jump’ breaks.  Also, we did it with all climbs, but if you or your class are not up for  all climbing, you could certainly swap a few of the intervals out for flat roads.

Here’s how it works:

SEC=seated climb            JOH=jumps on a hill           STC=standing climb


First two songs are warmup

3:00-1:00SEC/ 1:00JOH/ 1:00STC

4:00-2:00SEC/ 1:00JOH/ 1:00STC

5:00-2:00SEC/ 1:00JOH/ 2:00STC

6:00-2:00SEC/ 2:00JOH/ 2:00STC

7:00-3:00SEC/ 2:00JOH/ 2:00STC

8:00-3:00SEC/ 2:00JOH/ 3:00STC

9:00-4:00SEC/ 2:00JOH/3:00STC

Final two songs are cool down and stretch

Here’s the playlist:


Finally, here’s another Pedal-on profile called Four Sets.  Each set includes different work intervals, which makes the time go by quickly and keeps them guessing!

Set one, starts with the very first song, so make sure you incorporate your warmup into this set the first time through.

SET ONE: (12:00) Budapest, Intoxicated, Work This Body

2:00 SEF

2:00 Jumps

2:00 STF

*Go through 2x

SET TWO: (10:00) Dancin, Grinding

2:00 STC


1:00 Breakaway (my definition of a breakaway: add gear and give it all you got for 60 seconds-can be seated or standing.

*Go through 2x

SET THREE (10:00)  Riptide, How We Roll

Alternating SEC/STC





*Go through two times.

SET FOUR:  *add gear for the amount of time listed  Prayer in C, Uptown Funk

SEC: :15     :30     :45     1:00

STC: :15     :30     :45     1:00

SEC: :15     :30     :45     1:00

STC: :15     :30     :45     1:00

Here’s the playlist:






Looking Up Cycling Mix (aka: Shazam Dump)

6 Mar

Hey there Chrispins readers!  It’s been a while!  I’m here with my latest playlist which I’ve nicknamed “Shazam Dump” because many of the songs came from my tagged Shazams. I also stole a few from fellow instructor and music maker Peter Gonzales. He recently shared this amazing playlist with me and I’ve found a ton great songs here:

Make sure you follow him on Spotify while you’re checking out the playlist!

My classes really enjoyed this ride as well as the tunes and I hope you enjoy it too.  As always, brief notes are given but please remember, that this is just a very short overview of my notes, not a detailed explanation of how I taught the class.  That is up to your discretion as always.

Clap Both My Hands by Brian Deady (3:33) Seated warm up.  We worked on some one-legged drills during the warm up

Good To Be Alive (Hallelujah) by Andy Grammar (3:10) This is a continuation of the warm up and we gradually brought it out of the saddle as we felt ready

Juicy Wiggle by Redfoo (3:52) Standing climb

Best I Ever Had by Gavin Degraw (3:46) Seated accelerations on the chorus.  We did 3 of them.  The first two were 30 seconds each and the last was 60 seconds, gradually increasing every 15 seconds with a sprint to the finish.

No Turning Back  (Ummet Ozcan Edit) by Mem (3:17) Standing climb

Looking Up by Safety Suit (3:14) Seated flat (92 RPM’s).   We did some gear play here, maintaining cadence while adding and taking off gear.

America’s Sweetheart by Elle King (4:06) Standing climb

Devil Drums by Scooter (5:24) First minute recover on a flat road.  After that, 30 second work efforts with 30 second recoveries.  We did accelerations in and out of the saddle for work efforts.

BoomShakalaka-Original Mix by DJ B13nd, Kastra (3:49) Standing climb with jumps on a hill

Oh Cecilia (Breaking My Heart) by The Vamps, Shawn Mendes (3:16) Seated fast flat road (100 RPM’s)

First by Cold War Kids (3:20) Seated climb

Shake Señora by Pitbull (3:35) Standing climbs.  You could also do jumps here.

Crunk Beat by Jorge Quintero (1:28)  recover

Uptown Funk (Tabata Mix)by Tabata Songs (4:02) Love this new tabata song and so did my class!  20 second work efforts X8 with 10 second recoveries

Let It Go by James Bay (4:21) Cool down

Youth by Troye Sivan (3:05) Stretch

Have a great week!


Stand By You Cycling Mix

17 Jan


Hey there!  Here’s a recent Spotify playlist with brief teaching notes.  It features some new tunes that I’m liking these days: Stand By You by Rachel Platten, Get Down by Tiesto, Tony Junior, Freedom by Pitbull and Bouncybob (feat. Justin Mylo & Mesto) by Martin Garrix. I also used the Imagine Dragon Remix of I Bet My Life for something new and different.  I hope you like it!

Stand by You: warm up

Get Down: standing climb

Silence: :00 seated flat; :51 standing climb;3:10 seated climb; 4:22 standing climb

Pound the Alarm: seated accelerations @ 1:08 (20 seconds), 2:14 (30 seconds) and 3:04 (20 seconds)

Freedom: standing climb

Battle Without Honor or Humanity: seated flat @96 rpm’s

Back to Earth: :00 seated flat; :52 standing climb; 1:52 seated flat; 2:44 standing climb

You’re Gonna Love This: seated or standing accelerations at :54 (30 seconds); 1:54 (30 seconds) and 3:05 (20 seconds).

I Bet My Life: standing climb with jumps @ 1:10; 2:42 and 4:05

All These Things I’ve Done: seated climb

Bouncybob: riders choice

Give a Little Bit: recovery

Diablo Rojo: seated/standing accelerations 30×30

Jolene: cool down

The Cusp and the Wane: stretch


Teaching Notes Update!

9 Jan


Hey everyone!  I received many requests for teaching notes after my last post, so I’ve updated it to include notes for two of the playlists.  They are very brief notes, but I’m sure you can work with them!  Check them out here and enjoy the rest of your weekend!

Happy New Year! My Favorites from 2015

1 Jan

**I’ve updated this post to include teaching notes!

Happy New Year everyone! It’s been a while. As you can probably already tell, I posted quite a bit less than usual in 2015. I made a goal to post at least once a month, and I think I did pretty well. 🙂

One of my goals for this 2016 (and one that I started in 2015) was to simplify many areas of my life. One of the ways I’ve done that is to make my routine preparing for my indoor cycling classes more streamlined and organized. That means organizing my playlists into folders in Spotify, using playlists more than once or revamping existing playlists and creating new, fresh playlists at least once every two weeks. It also means that I’ll be blogging less. The good news is, you can still follow my playlists and favorite song ideas weekly by following me on Spotify and checking out my weekly “Favorite Track of The Week” post every Friday on ICI-Pro.

Many of you that have been following me for a while know that I never really used my personal Facebook page. I actually only had it so that I could keep up with my Chrispins page there. Basically, that Facebook page was just a way to link to my blog when I posted, so since I’m posting less, I decided to completely break up with Facebook. I did keep my Twitter page though. And I actually have 2 Instagram accounts, although I think I may delete my personal Instagram soon since I’m not using it much. If you’re interested in following my puppy’s page though, be sure to follow him there at @quincygoldendoodle. He’s super cute and he posts at least once a week!
So onto the playlists!

I’m actually sharing three of them with you today!
The first is my New Year’s playlist from last year. I’ll be using it on Monday, and I don’t plan on changing a thing from last year’s playlist. So here is the playlist once again:

The next playlist includes some of my favorites from 2015 that I was able to put into a working cycling mix:


Teaching notes:

Bad Dream: warm up

Cheerleader: continue warm up—> standing climb

Ex’s and Oh’s: alternating seated/standing climb

Uma Thurman: seated or standing accelerations @ :50 (25 seconds); 1:42 (25 seconds) and 2:46 (35 seconds)

Hold My Hand: standing climb

Centuries: seated flat

Go Big or Go Home:standing climb with accelerations on the chorus

Fight Song: standing climb (I’ve also used this song as a seated flat)

Freedom: seated flat

Don’t: seated accelerations @ :30, 1:46, 2:30 and 3:30 (all 30 seconds)

Drums Make Me Happy: standing climb

Gold: seated climb

Uptown Funk: standing climb with jumps @ 1:52, 2:22 and 3:44

It’s Over: Recover

Tabata: seated or standing accelerations (or alternate) 8×20 seconds with 10 second recoveries.

Thinking Out Loud: cool down

Photograph: Stretch




And here is another playlist that is not a cycling mix, but a complete playlist of my favorites from 2015. I’m sure I probably missed a few. If I had to pick two favorites from this year I’d say they were Go Big Or Go Home and Fight Song.


And my last playlist is one I used recently. It’s a great mix of some newer tunes and some old favorites. I hope you enjoy it!


Here are the teaching notes:

Better When I’m Dancin: Warm up

Kill of The Night: continue warm up—> standing climb

Dragostea Din Tei: alternating seated/standing climb

Tamucun: 30×30 seated accelerations

Beautiful Life: seated climb

Hallelujah: seated flat

Victorious: Standing climb

Stairway to Heaven: Seated climb—-> Standing climb

D’Ya Wanna Go Faster:  Seated accelerations @ :43 (15 seconds); 1:18 (20 seconds and 2:18 (40 seconds)

Jungle: seated flat with standing accelerations @ :50; 1:44 and 2:39

When You Were Young: Standing climb with jumps

Angel: recover

Sandstorm: seated accelerations @ :28 (1 min), 2:29 (1 min, 10 seconds)

Hello: Cool Down

Everglow: Stretch



Thanks for continuing to read and follow the blog even though I’ve streamlined. I always appreciate your comments and questions. Here’s to a great 2016!

What was your favorite song that came out in 2015?

Kill Of The Night Cycling Mix

1 Nov

Happy November! I hope you all had a great Halloween Ride this year. I just wanted to quickly share the playlist I’ll be using tomorrow night with you. I hope you can find some inspiration!


Go Big or Go Home: Warm up
Human: Warm up—-> seated to standing climb
Run Boy Run: Standing climb
Come Clean: seated accelerations @ :44 (25 seconds); 1:57 (25 seconds) AND 2:51 (20 seconds)
Harlem: standing climb
Bow Down: seated flat
Kill of the Night: standing climb with jumps on a hill
I Wanna Be Sedated: Seated climb
Survival: standing climb
Proud Mary: seated climb/ pick up to seated flat at 2:35, adding gear every 30 seconds-sprint to finish
Cry: alternating seated/standing climb
Satisfaction: alternating seated/standing climb
The Highlands: recovery
Diablo Rojo: seated accelerations 30 seconds on, 30 off
Hello: Cool Down
Wasn’t Expecting That: Stretch

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