Spinning Profile: IEZ #2 (2-1 Intervals)

This is the second in a series of posts of profiles I used for my 3 Weeks of Intervals in January.   The first ride was 1-1 Intervals.  Today, we continue with the “Attack and Sustain” idea, but we double the time spent sustaining.  Much more challenging than Ride #1. 

 First, the basis for the ride, which is amazingly simple, and quite like the ride before it:

 1.  Warm Up

2.  2:00 Intense Work

3.  1:00 Recovery

4.  Repeat Steps 2 &3 until class is almost over

5.  Cool Down

This Ride has a more structured profile attached, because I used this ride for my participation in a CD Tree, so it’s all laid out for you in the attachment:   2-1 Interval Progression Profile.

 And here is the music!
Listen to the whole playlist on Napster:

  • 1. Karsh Kale – Free Fall (Jayant’s Remix)
  • Karsh Kale - Global Dancefloor - A Collection of Global Dance - Free Fall (Jayant's Remix)
  • Napstericon
  • 2. Pat Benatar – Heartbreaker
  • Pat Benatar - Greatest Hits - Heartbreaker
  • Napstericon
  • 3. Midival Punditz – Ali (Tapan’s Deep Blue Mix)
  • Midival Punditz - Global Dancefloor - A Collection of Global Dance - Ali (Tapan's Deep Blue Mix)
  • Napstericon
  • 4. Faith No More – A Small Victory
  • Faith No More - This Is It: The Best of Faith No More - A Small Victory
  • Napstericon
  • 5. Foo Fighters – All My Life
  • Foo Fighters - One By One - All My Life
  • Napstericon
  • 6. Tone Loc – Funky Cold Medina
  • Tone-Loc - L?c-ed After Dark - Funky Cold Medina
  • Napstericon
  • 7. Anggun – Dream of Me
  • Anggun - Snow On the Sahara - Dream of Me
  • Napstericon
  • 8. Tyler Bates – To Victory (300 Soundtrack)
  • Tyler Bates - 300 (Original Motion Picture Soundtrack) - To Victory
  • <liNapstericonli>

  • 9. Reconstructed – Eye of the Tiger (Trance Remix)
  • Reconstructed - This Is Trance! - 17 Euphoric Dance Floor Anthems - Eye of the Tiger
  • Napstericon
  • 10. VA – Another Brick In the Wall Part II (House Remix)
  • Fee Waybill (of The Tubes) - This Is Remixed Hits - Mashups & Rare 12" Mixes - Another Brick In the Wall Part II (House Remix)
  • Napstericon
  • 11. Hands Upon Black Earth – The Star & the Snake
  • Hands Upon Black Earth - Buddha Lounge 5 - The Star & the Snake
  • Napstericon

Note:  You’ll notice that Funky Cold Medina needs to be 5:00 long and faster than what is available on either Napster or iTunes. You can either speed up the original and play it twice or choose another groovy 5:00 min tune in its place. Sorry ’bout that!

Have fun!



2 thoughts on “Spinning Profile: IEZ #2 (2-1 Intervals)

  1. I used your 1-1 intervals on Thursday! My class (AND ME) LOVED it!!! Thanks so much! I plan to do your three intervals over three weeks.

    Thanks for posting them!

  2. I used the 2 – 1 interval progression today for my class with keeping most of the same music only exchanged out #4 to I am Hot for You /M&M and #5 All Fired Up/Pat Benatar. The class loved this profile! We loved the music! Kept us going strong. Thanks so much! I plan on making this a staple.

Leave a Reply

Please log in using one of these methods to post your comment:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s