Tomorrow’s Cycle Sculpt Class

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 🙂

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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John

Host of the Indoor Cycle Instructor Podcast - the #1 Internet radio show for and about Spinning / Indoor Cycling Instructors and Cycling Studio owners.
John is a member on the AFS (Association of Fitness Studios) Advisory Council.
Holding certifications from; Schwinn, Heart Zones, Team ICG and Life Time Fitness, John's held regularly scheduled cycling classes between 1998 and 2015 when he moved to Florida.
When the weather permits, you'll find him riding and leading outdoor groups by himself or with his Tandem partner (wife) Amy.

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