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I’m an enthusiastic cyclist and I love to share my indoor cardio cycling workouts with you. You can use them for your class or or your own training. Twice a week I do a live stream class on Google Hangout. Find out more on cardioplaylists.com or click the Hangout button on the right. Enjoy your workout!
Hi, I’m Clemens
1. Click the button on the next slide to download the tracks on iTunes, Google Play or Amazon.
2. On your smartphone or computer start your favorite audio player (iTunes etc.).
3. Run the audio player in the background. 4. Bring this window in the front. 5. Play the playlist and follow this class.
How it works
Welcome to my class! [YourName] [Additional Information]
Calculation of Maximum Heart Rate HRmax = 220 – Age Only use the classic 220-age formula for calculating max heart rate as an approximate guide. Research has shown that formula doesn't correlate well at all with actual measured maximum heart rates. If you feel yourself becoming exhausted, then you are working out too hard and should ease off.
Rating of Perceived Exertion
% Max HR RPR Feels like… 50% - 60% 1 2 Rest, almost no exertion 60% - 70% 3 4 Something! I’m perspiring 70% - 80% 5 6 I’m sweating! Work 80% - 90% 7 8 Really hard work! I’m going to puke! 90%-100% 9 10 I can’t breath! Death!
Strength
The Killers, U2, The Cardigans etc.
Class profile Time: 55’ Calories: ≈ 520 HR: 75% - 85%
Click to open"
Bi#er Sweet Symphony Feel Good Inc Somebody Told
Me My Body Take Me Out
Kids Stuck In A
Moment You Can't Get Out Of
My Favourite Game The Bad Touch Stupid Girl
A Light That Never Comes Lex I'm A Believer Up In The Sky
7
6
5
4
3
2
1
Strength Class • This is a solid strength class. • Do not push you HR to the limit (it’s NOT interval) but try to find the 75 – 85% zone during the “red” tracks.
• Don’t forget to add resistance if needed.
Fade the Track out • The following track is 5:58 • This is too long. • I recommend to fade this track out a[er 4:00 • The slide will skip a[er 4:00
65-75%
The Summer is mine. © 2013, Cardioplaylists.com
50-65% 75-85%
85"RPM"
Bitter Sweet""
The Verve!
65-75%
The Summer is mine. © 2013, Cardioplaylists.com
50-65% 75-85%
70 RPM
Feel Good
Gorillaz
65-75%
The Summer is mine. © 2013, Cardioplaylists.com
50-65% 75-85%
69"RPM"
Somebody""
The Killers!
The first hill starts • Add resistance! • Try to find the 75 – 85% zone (not more) • This are nice tracks to do stand up climbing session.
65-75%
The Summer is mine. © 2013, Cardioplaylists.com
50-65% 75-85%
65"RPM"
My Body""
Young the Giants!
Orange or Red • You choose if you like to ride the next track red or orange.
65-75%
The Summer is mine. © 2013, Cardioplaylists.com
50-65% 75-85%
57"RPM"
Take Me Out""
Franz Ferdinand!
65-75%
The Summer is mine. © 2013, Cardioplaylists.com
50-65% 75-85%
60"RPM"
Kids""
MGMT!
On the first hill • You reached the top. • Recovery but keep the HR in the 50 – 65% zone!
65-75%
The Summer is mine. © 2013, Cardioplaylists.com
50-65% 75-85%
79"RPM"
Stuck In A""
U2!
Back on track • The second hill starts now. • Two tracks in the orange zone, two tracks in the red zone.
• Do not ride too hard the following two tracks. You need energy for the red ones…
65-75%
The Summer is mine. © 2013, Cardioplaylists.com
50-65% 75-85%
70 RPM
My Favorite
The Cardigans
65-75%
The Summer is mine. © 2013, Cardioplaylists.com
50-65% 75-85%
62 RPM
The Bad The Bloodhound Gang
65-75%
The Summer is mine. © 2013, Cardioplaylists.com
50-65% 75-85%
60 RPM
Stupid Girl
Garbage
65-75%
The Summer is mine. © 2013, Cardioplaylists.com
50-65% 75-85%
58 RPM
A LIGHT
Linkin Park
Not yet finished! • This is not an interval training! • Keep it up and try to stay in the red zone. • This is a great moment for mental training (visualizabon).
65-75%
The Summer is mine. © 2013, Cardioplaylists.com
50-65% 75-85%
63 RPM
Lex
Ratatat
65-75%
The Summer is mine. © 2013, Cardioplaylists.com
50-65% 75-85%
82"RPM"
I’m A Bel.""
Smash Mount!
Recovery • You made it J
65-75%
The Summer is mine. © 2013, Cardioplaylists.com
50-65% 75-85%
(110)"RPM"
Up In the Sky""
77 Bombay Street!
Cardioplaylists.com
Credits: Bokeh (backgrounds)
Apple Inc. (product photos) Max B.P. (street photo)
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