Grant Cambridge's Spin
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January 2004
Type of Ride Difficulty Time Song
| Warmup | 4m | Alphaville Sounds like a melody 4:45 | ||
| Standing Run | L2 / L2+ / L2++ | 3m | Sweet Little Willie 3:15 | |
| Jumps | L2++ / L2+ / L2 | 3m | Twisted Sister - Were Not Gonna Take It 3:37 | |
| Flying 200m (15s standing @ 50%, 15s stand accelerate to 100%, 15s seated sprint, 15s rest) | L3 / L4 / L5 / L6 | 4m | Sandy Shaw Puppet on a String 2:22 Dianna Ross Chain Reaction 3:31 |
|
| Standing Rest | L2 / L2+ / L2++ | 3m | Opus - Live is Life 3:16 | |
| Step Ups (45s seated, add a level for 15s, then back in the seat) Focus on constant pace | L3 / L4 / L5 / L6 / L7 | 4m | Chicory Tip Son of my Father
3:18 Rodriguez I Wonder 2:32 Queen Dont stop me now 3:33 Survivor Eye of the Tiger 3:47 |
|
| Tens (10s stand, 10s seated) | L6 / L6+ / L6++ / L7 / L7+ / L7++ | 6m | ||
| Step Ups | L3 / L4 / L5 / L6 / L7 | 4m | ||
| Seated Sprint x6 | L1 / L1+ / L1++ / L2 / L2+ / L2++ | 45s Sprint 15s Standing Rest | DJ Sammy Heaven 3:52 Dr Bombay Rice & Curry 3:12 |
|
| Seated Fartlek | L6 / L2 / L4 | 50% | 30s | Lou Reed Walk on the Wild Side
4:12 Irene Cara Flashdance 3:54 |
| 100% | 30s | |||
| 50% | 30s | |||
| 100% | 30s | |||
| Standing Jog | L3 / L3+ / L3++ | 3m | Billy Joel Sometimes a Fantasy 2:58 | |
| Seated Climb (Pace) | L3 / L3+ | 1m | Michael Jackson Can you feel it 6:01 | |
| Standing Climb (Pace) | L4 / L4+ | 1m | ||
| Tens | L4++ / L5 | 2m | ||
| Seated Climb (Pace) | L5 / L5+ | 1m | ||
| Standing Climb (Pace) | L6 / L6+ | 1m | ||
| Seated Sprint | L1 / L2 / | 2m | The Rubettes Juke Box Jive 2:59 | |
| Standing Run | L2 / L2+ / L2++ | 3m | Rednex Cotton Eye Joe 3:13 | |
| Reverse KoM (40s standing climb @ 50%, 20s seated sprint @ 100% | L5 / L6 / L7 | 3m | Monty Python Chinese 3:12 | |
Notes: L3 denotes Level 3, L3+ denotes Level 3 PLUS a little bit.
Water breaks before and after the class of 60 minutes.