Yep, I'm teaching another class where we're using weights!

Yep, I'm teaching another class where we're using weights!

I'm pretty excited. I'm subbing a Cycle Sculpt class tomorrow! Cycle Sculpt is a branded class format at Life Time Fitness, designed to attract the crowd who would be interested in a SoulCycle like class. This won't be my first time teaching this format - a little over a year ago I had the privilege and wrote about my experience here.

This class format has been evolving. Instead of using weights/bands while on the bikes, now we split the class up into two groups; half ride while the other half completes Boot Camp style circuit training on the floor.

It's like herding cats

Yesterday I discussed with Kadi (it's her class) how she conducted the class. She explained that it can get a little chaotic with so many people moving around the room - she typically has ~50 people. "Give each group a simple objective that they can complete on their own" was her advice, along with doing my best to keep everyone smoothly moving and focused.

As a side note I will be interested to see how many people I recognise. My previous experience was that most of the participants were completely unknown = they don't come to regular cycling classes.

I'm all about self-directed work. So I created the simple profile below and I'm (pretty)confident everyone will be able to follow it successfully 🙂

[wlm_private 'PRO-Platinum|PRO-Monthly|PRO-Gratis|PRO-Seasonal|Platinum-trial|Monthly-trial|PRO-Military|30-Days-of-PRO|90 Day PRO|Stages-Instructor|Schwinn-Instructor|Instructor-Bonus|28 Day Challenge']

Here's my Spotify Playlist John's 2/8 Cycle Sculpt Playlist

John's 2/8 Cycle Sculpt Class

Klingande — Punga Warmup
Flo Rida — Good Feeling - Bingo Players Remix Openers

I'm doing a pretty normal warm up with a series of accelerations during the second track.

A.R. Rahman — Bobbleheads Life Time calls these a Reset = not a real recovery, but a reduced effort ridden to a short fun track.

Avicii — Heart Upon My Sleeve 3:30 Best Effort (this class will still incorporate Power/Watts) that starts one minute into the song. Here's where everyone can observe their PTP.

Jens Buchert — Crypton Recover and discover Base Watts - the wattage that has you working just above "Chatty" (early part of Zone 3 HR using a 5 Zone system).

Each track that follows is about five minutes long. The "On" (riding) group will directed to complete these distances each time they're on the bike:

  • Men ride 1.5 miles (at 20 mph this should take about 4:30)
  • Women ride 1 mile
  • Then complete the segment at "Base Watts" If you get Chatty that means you're not working as hard as you've been assigned.

Ellie Goulding — Salt Skin - Alex Metric Remix While they're riding, the "Off" group will be performing the following  with an offer to modify if necessary:

  • 15 Squat Presses with dumbbells
  • 15 Pushups
  • 15 V-Ups
  • Repeat until time's up

Paul van Dyk feat. Starkillers  Everyone switches

Bastille — Pompeii - Audien Remix First Group - 2nd set

  • 8 Lunge each side with dumbbells
  • 15 Bicep Arm Curls
  • 15 Triceps Kickback
  • 20 Bicycles each side
  • Repeat until time's up

Hilary Duff — Reach Out - Remix Everyone switches

Blue Stahli — Kill Me Every Time First group, 3rd set

  • 10 Jump Squats
  • 10 Reverse Flys
  • 1 minute plank
  • Repeat

Living Colour — Cult Of Personality Everyone switches

Sunday On Weed — You Can't Hide (Cet Merlin Mix) - Cet Merlin Mix Big Finish -  repeat Best Effort or something else, depending on how they look 🙂

I'll let you know how it goes!



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