Cycle – Drill List

I know I have been posting a lot of workout stuff lately but that is kind of how my life is right now. I actually rarely bake at all anymore (except for “healthy” type stuff) and of course I cook but again, it is mostly healthy. I’ll share a few of those recipes but as time marches on, we all change.


As a spin instructor, I am not certified or hold any special designations. I have attended cycling classes for probably about 10 years, have a passion for it and was willing to teach. I was glad to be given the opportunity to instruct class at our local gym and I absolutely love it. That said, I had a hard time coming up with challenging yet fun workouts. Even my usual method of GOOGLING didn’t result in a lot of ideal results. So, today I am sharing a one-hour session that I call Drill List that we do every few weeks in class.


SPIN (don’t be alarmed, we do in fact, cycle in the garage of the gym where the laundry is done and materials are stored – it’s really no big deal – it gets the job done and the sweat soaks into the cement nicely)

DRILL LIST – this is a high intensity hour long class

Loosen/Warm Up  – (3:30) High Valley, Make You Mine
stand 1:30-2:30
Full Throttle (6:42 minutes) 6 sprints, level 4 out of 10
ATB Never Give Up

30 sprint seated, 30 off standing

Head for the Hills (14 minutes)
24k Magic 3:47, Side to Side 3:46 |
Parachute 4:13, After Party 3:39

Level 5 1 minute – seated
Level 7 2 minutes – seated one, stand run one
Level 8 1 minute (stand)
Level 8 1 minute (hover)
Level 9 1 minute (stand & climb)

Take a drink – off for (1 minute) and
repeat once more

Tabata Torchers (10 minutes – break between first two songs if needed)
It Ain’t My Fault 3:35,
Night of Your Life D. Guetta 3:32,
Beautiful Drug 3:12

Stand and work for 20, sit recover for 10
Various resistances – start at a 5 and work your way up and then down

Take a drink – off for (1 minute)

Tabata Torcher (10 minutes – break between songs if needed)
All of Me 4:12, We Found Love 5:46
Sit and work for 20, stand recover for 10
Various resistances – start at a 5 and work your way up and then down

Take a drink – off for (1 minute)

Full Throttle (5:35) My House Remix
Sprint 20 standing, sit 10 sprint and recover for 30 seconds

Slowdown (3:49 minutes), I’m Yours
Gradually slow legs and bring down resistance

Stretch (5:06 minutes), Home, Dierks Bentley
Stretch on and off bike, dynamic stretches off of bike


I think this is a great workout and I like the songs so keep it high energy and going for a full hour. I like to switch up my classes with some of them going with the song and some of them the drills depend on time. I find it difficult at times to keep things “fresh” so any changes or suggestions are welcome. I hope you like this workout!


About Feisty Eats

I love to eat, entertain, exercise and try new life adventures. I am in my 30's and have a great husband, dog (Winston) and cat (Brinklie). I love to try or make new recipes and drink new beers.
This entry was posted in Exercise, Feisty Eats, Healthy Living. Bookmark the permalink.

2 Responses to Cycle – Drill List

  1. Tracie B. says:

    You should put together a Spotify playlist for this. At least I’m pretty sure people can put together their own playlists to share there…

    • Feisty Eats says:

      I think they can. I actually don’t use Spotify, Tidal, Amazon Music, Pandora or even Netflix, Roku, DVR, Echo, Alexa or any of those other technology type things. For spin, I make a playlist and burn it on a CD. I realize that makes me old fashioned but I just don’t have the time (or really, the willingness to commit is probably more accurate). 🙂

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