Nigel Halpern: January 2012

Monday, January 2, 2012

60 minute spinning playlist: Janaury 2012


				Intervals
No	Artist	Song	Time	1	2	3	4
1	Gnarls Barkley	Smiley Faces	3,00	Warm-up
2	Gym Class Heroes	Stereo Hearts	3,31	Warm-up
3	David Guetta	Titanium	4,05	45-1,01	1,16-1,32	2,32-2,48	3,33-3,50
4	Flo Rida	Wild Ones	3,53	1,30-1,45	2,04-2,19	2,34-2,49	3,04-3,19
5	Jay-Z & Kanye West	Otis	2,58	Break
6	David Guetta	I'm A Machine	3,34	59-1,29	1,59-2,29	3,00-3,30
7	David Guetta	Turn Me On	3,19	52-1,24	2,02-2,32	3,01-3,19
8	Snoop Dog	Young, Wild, Free	3,27	Break
9	Taio Cruz	Hangover	4,04	1,23-1,53	2,15-2,45	3,30-4,01
10	Maroon 5	Moves Like Jagger	3,21	45-1,15	1,45-2,15	2,47-3,20
11	Jupiter Rising	Go (Jump In! Mix)	3,24	Break
12	David Guetta	Where Them Girls At	3,14	31-1,01	1,30-2,00	2,29-3,13
13	Flo Rida	Good Feeling	4,06	38-1,08	1,43-2,13	3,19-4,04
14	Jason Derulo	It Girl	3,12	Cool down
15	Coldplay	Paradise	4,37	Cool down
16	Adele	Someone Like You	4,45	Stretch
17	Maria Mena	This Too Shall Pass	3,21	Stretch

General description
7min warm-up to HR zone 2 (60-70% max). Steadily increasing resistance & RPM
4x7min training periods in HR zone 3-4 (70-90% max) at 60-70 RPM
~with intervals of 15-45secs standing with increased resistance to take HR up 5-10% each time
3-4min breaks between training periods. Low resistance but high RPM to stay in zone 2-3
7min cool down to HR zone 1 (under 60% max). Steadily decreasing resistance & RPM
Upper & lower-body stretching

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