Twenty-Minute Threshold Field Test Master Class

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ICA Master Class Twenty-Minute Field Test

Twenty-Minute Field Test: Coaching Play by Play

Created by Jennifer Sage Training Type: Threshold Field Test Working HR Zones: Zone 4/5a Total Class Length: 60 minutes

This is the coaching play by play that accompanies the 20-minute field test explained in the ICA threshold field-testing document and audio. Please listen to that audio for the detailed explanation of the physiology of the field test and what to do with the numbers following the test. (This Master Class has a separate audio). A field test is run much like a time trial (except in position on the bike indoors), with the specific goal to find an estimate that closely approximates lactate threshold heart rate (LTHR), or functional threshold power (FTP). Most time trials of 30-40km that last 30–60 minutes are held at lactate threshold heart rate intensity.

Keep in mind that the coaching cues here are specific to the 20-minute test to determine average threshold heart rate. If you have a power meter and are measuring FTP, you can still use these same coaching cues to motivate your students; simply modify the verbiage to include your power meter and motivate them to maintain the highest sustainable power output for those twenty minutes, every now and then asking for a few extra watts instead of a few extra heart beats.

A note about music for field-testing I used to simply choose the highest-energy music that motivated me (and my students), not worrying as much about the beat as I do now. You’ll see this is my past field test playlist suggestions. Some of my favorite field test songs included many songs in the 130–150 bpm range. This is a high-energy rhythm of music, but when you follow this beat and want to get to this level of intensity, it requires that you push a big gear at cadences of 65–75 rpm. My favorite used to always be Conga Fury by Juno Reactor, which at 162 bpm is still only 81 rpm. But as explained in the field test description and audio, if riders push big gears at these slower cadences, it requires a much higher engagement of fast-twitch, glycolytic muscle fibers, which fatigue more quickly than the more aerobic, slow-twitch muscle fibers. For the purpose of a field test, we want to engage more slow-twitch oxidative (aerobic) muscle fibers at higher cadence efforts. Of course, that doesn’t mean that for non-field test time trials or threshold efforts or intervals you can’t pedal at these slower, climbing cadences to these high-energy songs! The purpose is simply different. Make sure you explain this to your students.

Indoor Cycling Association Master Class Twenty-Minute Field Test

But this does make it a bit tricky to find high-energy songs in the 85-95 bpm/rpm range, especially longer ones. Certain rock songs work well, some 80’s retro, and some hip-hop songs work, but most pop songs usually fall into the 125-145 bpm range so you’ll be hard-pressed to find those. Most of these genres are shorter songs. Personally, I find it a bit distracting for a field test in which the mental component is so important, to have six or seven 3- or 4-minute songs strung together. Instead, I use the shorter songs to round out a couple of longer ones (as you’ll see in this playlist).

One answer is the downtempo genre, which is the perfect tempo for field tests at 85-95 bpm, and are often longer songs of 7–12 minutes long. The problem is that often the energy is a little bit more subdued than what you want for a high intensity field test. For that reason, they work perfect for tempo rides in Zone 3. But I have found a few downtempo songs that do seem to work quite well. Let it be known that my biggest search for music these days is high-energy 85- 95 bpm songs! When I find them, I’ll be posting them on the Friday Favorites.

In this particular profile, I start and end with two shorter, rock/retro songs of 86 and 88 bpm, and put two 90-bpm songs in the middle. In fact, the song Mandala by Chronos perfectly embodies what I am looking for in a 90-ish rpm downtempo high-energy song for a field test. The rhythm and energy of the song is mesmerizing, but not one that lulls you into an easier tempo pace; it drives you to turn the pedals with its consistent rhythm that builds throughout the song. You will not want to let go of the beat. THIS is what I am searching for more of! (If you have any ideas for more songs like this, please post them in the comments section).

My four songs ends up being a little longer than 21 minutes, so you can either use Mixmeister to blend them to a perfect 21 minutes (or 20 if you are doing an FTP test), or you can wait to start the test until about 1:20 into the first song. Ending with a song like Dancing With Myself by Billy Idol usually puts a smile on the grimacing faces of my students. Also mixing the genres like this during a field test helps satisfy your most picky audiences.

Following my playlist at the end of this handout, I list other songs that seem to work well for 85- 95 rpm tempo, mostly in the downtempo/electronic genre, but some mainstream and rock as well. I also give you a handful of other choices for the 5-minute hard effort following the warm- up. The song you use for this effort is one in which you can have some fun, because the cadence isn’t as important, and you just want to set them on fire to prepare physically and mentally for the field test. Just find a 5-ish minute song that you really love!

Indoor Cycling Association Master Class Twenty-Minute Field Test

The ICA Twenty-Minute Field Test

Note that I give suggested times within the field test for certain cues. These of course are not hard and fast rules for when to cue, this is just to show that I’m trying to motivate them throughout the effort just enough without talking too much. You can choose which cues work best with your style, and space them out as needed.

Pre-class So, you’ve all got your heart rate monitors? And you know how to use them? Hopefully you’ve played with those average functions a bit if it’s new to you – I’ll give you a chance in about 15 minutes to test it.

Don’t have a HRM? As I told you before, you can still ride this class, and you will get an excellent workout and have fun. But promise me one thing – as you push yourself through the time trial, the field test, ask yourself “what valuable information am I missing out on? What could I be learning about my body if I did get a HRM?”

The warm-up Song 1: Cosmic Love (Short Club Remix), Florence and The Machine, 100 bpm, 7:26 Song 2: Seven Nation Prayer (Bon Jovi vs. The White Stripes), 125 bpm, 3:51 Song 3: Letting Go ft. Nicki Minaj (Kingdom Dub), Sean Kingston, 92 bpm, 4:26

Let’s begin turning those pedals nice and easy. I’m going to give you 15 minutes to warm up the legs to gradually increase to a moderate pace. Let’s enjoy this warm-up – believe me, you will be very, very appreciative of it in about 40 minutes from now!

Establish a real-road cadence of somewhere around 80-90 rpm. No faster for now.

As we move up the road, every couple of minutes, I want you to engage a little more road underneath you. If you were riding outside, as your legs warmed up, you would shift up only when you were able to take on another gear.

Once we get into the “test”, or the “race” if it helps you to think of it in those terms, you won’t have as much time to be readjusting your form, so let’s establish your good form right from the beginning.

Remember, upper body is relaxed. Especially once we get into the meat of the workout, you don't want to waste energy on tight neck and shoulder muscles, or a core that’s being sucked in. That is energy your legs can use to propel you forward (even if we’re not going anywhere)!

Wiggle your fingers so you’re not gripping the handlebars excessively, I’ll remind you to do that occasionally through the test. Let it be the reminder to relax from your fingers to your neck.

Indoor Cycling Association Master Class Twenty-Minute Field Test

Where are your knees? Right over your toes, not out to the side. You’re going to have a lot of revolutions of those legs, better to make sure they are the revolutions you want! Productive ones lined up properly!

Where’s your head? Not just physically. But yes, physically I want it in alignment with your spine so you’re not dropping your chin or hyper extending your head. But how about inside your head? Are you mentally prepared? Are you excited? I hope so! This is a fantastic, wonderful effort we are embarking on, but it will take all your mental faculties during that time trial.

After about 5 minutes, you’ll want to do some standing and/or seated leg surges to Zone 3 (moderate) while you explain how the ride will proceed. During Seven Nation Prayer, do a few 30–second standing surges, and during the song Letting Go by Sean Kingston do 3 or 4 30–second higher-cadence efforts. They can be doing these while you explain the protocol in more detail. Let’s come out of the saddle for 30 seconds for a saddle break. Let the HR rise up a little, but stay completely in control of your HR and breath.

Here is how this ride is going to go today. This will be hard, perhaps one of the harder sustained efforts you’ve done, but certainly not the highest intensity you’ve achieved. I’m sure you’ve all done some very high intensity intervals where your legs are screaming and your lungs feel like they are going to expel themselves. Not to worry – we are not going to feel anything like that. In fact, if you do, you’ve gone way too far, past where you want to be. The challenge today is to find that perceived exertion of “hard” and hold it for 20 minutes, just like a time trial. And, as you read in the handout, the time trial will be done mostly in the saddle for 20-minutes. If you dread that thought and need to get up and jog right now, feel free.

After our 15-minutes warm up and these leg surges, I’m going to have you stand up and push pretty hard for 5 minutes. Why do we need to do this? When your warm-up includes some efforts near the same intensity as your event, than you will be better prepared. You might say we will be “priming the pump”. You’re going to go “hard” in this effort, but not “very hard”. I want you to be able to endure the effort no problem for that 5 minutes. Feel free to stand or sit or whatever you want. This will be a good time to practice your lap function to get an average on your HRM – so I’ll let you know when to start and stop it.

Following that work effort, we go easy for 10 more minutes. Easy. Like you’re just pedaling down the road. A pace in which you could hold a conversation.

Then we’ll start the time trial. When I say “GO”, you will stand up and raise your intensity to the highest pace you think you can maintain for 20 full minutes. Therefore you can’t sprint into the effort, right? This has got to be a sustainable pace—we don’t want to see big fluctuations in HR, only small ones.

After 45 seconds, you’ll sit back down, and get ready to start your HRMs. At the 1-minute mark, when I say GO, you press START on your lap function. We’ll all start our watches at

Indoor Cycling Association Master Class Twenty-Minute Field Test

the same time. As I explained, you must be seated in the saddle the whole time. I know it may be your biggest challenge, but it’s crucial to have a constant riding position so the HR that you end up with is one that you can compare with future tests. You don’t want to wonder if your HR was high because you stood up a lot. Short standing breaks of 10–20 seconds are fine, but limit them.

During the test, I’ll motivate you to give me everything you’ve got and tell you what you should be feeling, but you, and only you, can know if you’re really working it properly. After 20 minutes at a sustainable HARD pace - it’s over. Phew! Then we’ll go easy and cool down.

This is going to be great – you guys getting excited? We have only 2 minutes before the 5-min hard push. You can stand up the whole time if you want, I really don’t care what you do (as long as it’s with good form). For this first 5-minute effort, it’s just about the intensity.

[Note: the song I use before the hard push is Tim Armstrong’s Into Action. I tell my students that the song has a message for us – it’s time to get ready for Action!]

5-min hard push Song #4: That's Not My Name, The Ting Tings, 145 bpm, 5:09

Get your HRMs ready so you can test the stopwatch – we’re about to go. 15, 10, 5-4-3-2-1 START your monitors!

The song begins, stand up and ride hard up this hill. I usually stand up for about half of the song. Every minute, mark how much time remains. Shout out words of encouragement. “Here we go”, “Great job”, “halfway,” “feel the effort, but don’t go breathless,” “one minute more,” and then “almost there, so get ready to stop your monitors – 3 -2-1 STOP!”

And sit back down. Your job now is to lower your HR. Breathe, relax. You’ve got 7 minutes. Enjoy this time—you will need it!

7 minutes easy Song #5: Gimme Shelter (Streetlab Mix), Streetlab, 128 bpm, 7:01

You can recover up to 10-minutes if needed. Now’s the time to talk a little more in depth about the “time trial”. I don’t make them follow the beat here, unless they want to. Most important is to feel a perceived exertion of easy. If they need to take a saddle break, they can jog for a short while without raising intensity.

We’re getting closer and closer to our time trial, the race. Have you ever watched the Tour de France? Before every time trial, the riders are on their bikes set up on trainers as they warm up. I want you to imagine that’s you right now. It’s pre-race, and you’re preparing yourself both physically and mentally.

Let me tell you a little more what it’s going to be like. Throughout the 20-minute effort, I’ll provide inspiration and motivation, and every now and then I’m going to ask you to question

Indoor Cycling Association Master Class Twenty-Minute Field Test

yourself whether you are truly giving it your all. If you can give me some more, great! If not, that’s fine. It’s all about YOU. No one else in this room matters except you. Pay no mind to what anyone else is doing.

I’ll let you know landmarks, like the 5-minute mark, the halfway point, ¾ of the way through, 2 min left, 1-min left. Then with 15 seconds left, you’ll get ready to stop your HR monitor or press the lap function again, I’ll count 3-2-1 STOP! Every monitor is different; you may have to push the button twice to get it to register your average for that segment.

Do you need a saddle break now? You’ll be seated for 20 minutes – so take it now and jog easily if you need it!

5 minutes left before field test starts: Now, turn your focus inward for the next five minutes. I wont sugar-coat this: what you are about to do is going to be challenging, but in reality, it’s easier than some cycling classes you’ve probably taken that kick your butt. Remember, our desired intensity is somewhere around Hard, maybe even a little higher…but NOT breathless. So be wise about your intensity—if you go too hard at the beginning, you’ll fall way back at the end. If you go too easy at the beginning—you’ll never catch up. Think of this as if you are actually racing in a time trial, and you will have to dole out your intensity in measured amounts. The highest amount of intensity you can give without being forced to back down.

Your challenge may be more mental than physical. Ask yourself right now, how can you prepare your mind, so that you can guarantee your success? So much of this is riding on your mental attitude towards this event. Challenge more than just your body today—I want you to challenge your mind as well. If your body says “I don’t think so” I want you to say, “Hell yeah!”

Say to yourself right now, I am Strong!... I am Powerful!...I am fast!...I can do this!

Everything is possible to the determined mind. How determined are YOU?

Two minutes left: Make sure your HRM is ready for you to start the stopwatch in 2 minutes… Make sure your mind is ready, willing and able… Make sure all systems are go… (Now might be a good time to take a big swig of water!)

One minute left. Remember, you will push for a full minute before starting your HRM, so in reality, the effort will be 21 minutes. (EXCEPT WHEN MEASURING FTP)

Imagine you’re in the starting gate, someone is holding your bike; you are ready for the race of truth. Remember though, you’re not going to start you HRM until one minute into this, after we raise our intensity to a sustainable pace….

Indoor Cycling Association Master Class Twenty-Minute Field Test

The Field Test The total of these three songs is 22:20 min. You can either Mixmeister it all together for a clean 21 minutes (20 minutes if doing an FTP test), or start the field test after just over a minute into the song, using the beginning of the music to psych up your students.) Song #6: Say Hello, Little Spitfire, 86 bpm 3:58 Song #7: Whole Lotta Love (Kompleks Dynamic Love Edit), Led Zeppelin, 90 bpm, 6:51 Song #8: Mandala (New Edit), Chronos, 90 bpm, 8:00, Song #9: Dancing with Myself, Billy Idol, 88 bpm, 3:20

You ready? 3-2-1…GO! But don't start your HRM yet!

(Stand up, ride at a concerted effort, without sprinting into the effort—it’s not a super hard effort like an attack or sprint, but definitely one that quickly raises your HR. As you get near the one-minute mark, let them know…) Get ready everyone, HRMs ready…. 3-2-1 and PRESS START! (or press lap)

OK, settle back down into the saddle. Settle into a nice, rhythmic flat-road pace. Your cadence should be about 90-100 rpm, no faster than that. See mine? I’m at 95 rpm – so match your legs to mine if you want, give or take a little bit. Whatever feels good for you.

After one minute into the actual test: Everyone, turn your HRM away from your vision! You don’t want to be influenced or scared by what you see. I want you to FEEL this effort, FEEL what it is you’re supposed to feel. Ride by intuition.

After about 2 minutes: How’s it going? Check in with your sensation of exertion. Breathing is deep, forceful, but NOT breathless. Feel a challenge in the legs, but not a sharp burning. If you feel that, you are probably a little too high. Remember, you need a sustainable effort, not spikes in HR that force you to back off.

4 minutes: Great. Stay focused on your intensity & your goal. A distraction can mean the difference between an excellent performance and a mediocre performance!

5 minutes: By now you should feel like you and the saddle are one. There is no distinction between your feet and the pedals, between your hands and the handlebars. You and the bike are working together as one smooth piece of machinery humming along at a high effort.

You are now 25% through this! Ask yourself: how am I doing? Is this really a challenge? Can I give it one, maybe two more heart beats? If so, then add just a little more intention to your pedal stroke. Just a little more fuel to the fire. See what that tastes like to you. If you do that and you still feel in control, still feel like you can hold it for 15 more minutes, then hold this effort level.

Indoor Cycling Association Master Class Twenty-Minute Field Test

OR, did that little increase in effort take you breathless? Is it burning? Maybe you’re one or two beats too high. Threshold feels challenging, but it’s also a tiny sense of relief to be here if you’ve gone just a few beats over your threshold. So if you experiment with a little more effort, but your HR overwhelms your chest and the legs start burning, in other words, if you tasted it and it didn’t sit well with you, then ease up ever so slightly on the gas pedal. Barely perceptible – but your body will perceive it.

7–8 minutes: Can you find a way to synchronize your breathing to your pedal stroke? Many athletes use this technique to help keep them focused. It doesn’t have to be an inhalation every few pedal strokes, but just some mind-body connection between your breath and turning your legs. Those are the two things that matter most right now. Focus is your primary goal here – keep your mind on the moment. Keep your thoughts on what you are doing. Nothing else matters at this moment right now than getting yourself quickly to the finish line.

Now is a good time to leave them be with their thoughts for a few minutes, perhaps walking around the room, giving a thumbs up, making sure if everyone is OK, or encouraging some students one on one if they need it.

10 minutes: You are halfway there! If you managed the past ten minutes, you KNOW you can manage the next ten minutes!

Time now to reassess…first of all, do a body check. Shoulders, neck, elbows, wrists, fingers. Where’s your head? Your knees?

Now reassess your effort; are you giving me your all? Are you giving yourself your all? Do you have a beat or two more? Remember, this will be averaged over 20-minutes, do not let your effort wane! I’m going to beat it into you today—we want the highest sustainable effort for the entire time!

12 minutes: Think about it…make this a defining moment for you. This information that you will be gaining today is going to help set a course for fitness that you never before thought possible. But not only that, you will KNOW that you can do this, that you have thrown down the gauntlet, challenged yourself and completed it. Imagine what you can do! Imagine what you can become! Imagine who you once were and are quickly leaving behind!

14 minutes: Do you need to contact the engine room for more power? Start to turn the heat on a little bit more if you feel yourself waning. Imagine the flame on your stove burning just a little bit brighter. Now imagine that flame inside of you, fueling your efforts. Just like your pilot light, don’t let it die down!

Indoor Cycling Association Master Class Twenty-Minute Field Test

15 minutes: Drive those pedals as rhythmically as you can. A time trial is about consistency. How consistent and strong and smooth are you turning those pedals?

16 minutes: Shut off your brain and ride on instinct – most of the time it’s your mind that holds you back! If you were by yourself trying this, you might want to slow down or stop, but not today, right? Not with me here!

17 minutes: We’re getting close, only 3 more minutes. Tap into your reserves if you need to! You’re going to need them for this final push! You can do it, I know you can, you know you can. Don’t leave anything on the table today!

18 minutes: You can do anything for two minutes, can’t you? Nothing will stop you now.

19 minutes: Unleash the powerful athlete that you are. You have what you need to finish strong, you know you do!

30 seconds left: There is the finish line, a few hundred yards ahead. Pick an imaginary opponent just ahead and steadily pas them by. Now, turn your HRMs toward you, get ready to stop it in 30 seconds. …..Ready, 5-4-3-2-1 STOP your monitors! Double check that it is off. (remember, some require two pushes of the button to turn it off and get the average, some just require a lap button.)

Cool Down and explanation to students Song #10: Windbreak, Chicane, 5:12 Song #11: Sacred Ground, Florent Atem, 4:00

Let off the gas, slow it down, bring it down, ease into a nice easy pace, feet spinning softly, slowly. Breathe deeply, extend your exhales.

Wow, you did it! I knew you could, and I know that you knew you could do it too, even if you had some doubts at the beginning. But it’s OVER now! That wasn’t so bad, after the fact, was it?

Now, look at your HRM, make a mental note of that average HR over that 20-minutes of work. Remember, this is your average sustainable effort, one that can be extrapolated to an effort that you COULD maintain for one hour if you absolutely had to (if you were to train for it), and if you were an elite athlete who could withstand pain longer than most people. It is now a very important benchmark. We’re going to do a lot with this number in the coming months! We’re going to work around this intensity, sometimes well below it, sometimes just a

Indoor Cycling Association Master Class Twenty-Minute Field Test

few beats below, sometimes right at it, sometimes over it in short hard intervals, always using this as your benchmark for progress.

However, don’t overthink this – this number isn’t set in stone. It is very trainable, and if you weren’t feeling 100% today, it’s possible that the number you came up with is too low. That’s ok too, because we are going to validate it over the next few weeks. Your threshold isn’t one exact number by the way, it’s a range, but usually a pretty narrow range when all else is going well.

And in 3 months from now (or whenever), we’re going to do this test gain, and if you did in fact give it your all today, if you didn’t hold anything back, and IF you train wisely over the next 3 months, you will experience one of two things next time we do this: it’s possible that you’ll see a higher average HR. If this is your very first test, then we cannot be sure that improvement in your average HR is due to an improvement in fitness because there is a learning curve with these field tests. On the other hand, if you have done a few of these tests, then we might be able to assume that your fitness has improved if you see a rise in average HR. Usually you can sense when you have improved. A higher average heart rate at threshold means you have improved your fitness and endurance, and have bought yourself a couple more heart beats before you go predominantly into the anaerobic ranges.

Or, another more likely scenario that may happen is that you improve your power at your threshold. Now that is not something we can measure without a power meter, but I guarantee you, if that is the case, and you train properly, then you will FEEL the improvement. It means you are able to do more work at the same heart rate; you are able to go faster and farther at the same perceived exertion.

Indoor Cycling Association Master Class Twenty-Minute Field Test

Indoor Cycling Association 20-minute LT Field Test Quick Profile

Created by Jennifer Sage Training Type: Threshold Working HR Zones: Zone 4/5a Total Class Length: 60 minutes

Warm-up: 15 minutes Gradually bring the HR to Zone 2 Add 30-sec leg surges and/or standing segments to Zone 3

5 minutes HARD effort. Sit or stand as desired.

7–10 minutes easy. Can jog occasionally if needed.

Field Test: 1 minute to raise intensity (can sit or stand). Not needed if measuring FTP. 20-minutes seated flat, cadence 85-95rpm. HARD effort. Must stay seated the whole time (5-20 second occasional saddle breaks are fine, but limit these.)

Cool-Down/Stretch 8-10 minutes

Indoor Cycling Association Master Class Twenty-Minute Field Test

Field Test Playlist

Warm-up Cosmic Love (Short Club Remix), Florence and The Machine, 100 bpm, 7:26 Seven Nation Prayer (Bon Jovi vs. The White Stripes Mashup), djlobsterdust.com, 125 bpm, 3:51 Letting Go ft. Nicki Minaj (Kingdom Dub), Sean Kingston, Club Infinity, 92 bpm, 4:26

5-min hard effort That's Not My Name, The Ting Tings, We Started Nothing, 145 bpm, 5:09

Recover Gimme Shelter (Streetlab Mix), Streetlab, Streetlab, 128 bpm, 7:01

Field Test (Total 22:20 min. You can either Mixmeister it all together for 21 minutes, or start the first song after 1:20 into the song) Say Hello, Little Spitfire, Say Hello, 86 bpm, 3:58, Whole Lotta Love (Kompleks Dynamic Love Edit), Led Zeppelin, 90 bpm, 6:51 Mandala (New Edit), Chronos, Steps To The Great Knowledge, 90 bpm, 8:00 Dancing with Myself, Billy Idol, 88 bpm, 3:20

Cool Down Windbreak, Chicane, Thousand Mile Stare, 5:12 Sacred Ground, Florent Atem , Hawaiian Slack Key Kings, 4:00

Indoor Cycling Association Master Class Twenty-Minute Field Test

Additional Song Ideas

Ideas for the 5–minute hard effort Right Here Right Now (Freemasons Remix), Fatboy Slim, Shakedown, 126 bpm, 5:44 Going Out of My Head, Fatboy Slim, 136 bpm, 5:15 Thunderstruck, AC/DC, The Razor’s Edge, 138 bpm, 5:01 Ready to Go, Republica, 130 bpm, 5:01 Clash, Junkie XL, Booming Back At You, 137 bpm, 5:07 Throb, The Grid, Evolver, 134 bpm, 5:04 Swamp Thing, Juno Reactor, Bible of Dreams, 140 bpm, 5:12 I Feel Love, Blue Man Group & Venus Hum, The Complex, 127 bpm, 5:14 Uprising, Muse, Resistance, 124 bpm, 5:05 One Thing Leads to Another, Rhythm Scholar Minor Deception Remix, Fixx, 138 bpm, 5:12 Pistolero, Juno Reactor and Fluke (Hang Em High Remix), 141 bpm, 5:17

Ideas for the field test 85-97 bpm: Downtempo, Psy-Trance, Electronic Dancing With Mephisto, Enigma, A Posteriori, 88 bpm, 4:25 Bad Stone, The Crystal Method, Vegas, 88 bpm, 5:09 Don't Kill It, Waterjuice ft. Blane Lyon, Liquid Journeys, 89bpm, 5:53 Eyes of Blue, M-Sphere, A Smooth Journey Into Psy-Trance, 89 bpm, 7:31 Moonraker, Ambeam 90 bpm, 16:18 (if you need one very long consistent song) Scribble (Radio Edit), Underworld, Scribble, 85 bpm, 3:53 Visions, Arbre Noir, Madurai, 90 bpm, 5:59 Across the Universe, Astral Waves, 90 bpm, 7:45 Ankuft, Sternenspringer, Kintakt, 90 bpm, 7:44 Stonehendge, Chronos, Steps to the Great Knowledge, 90 bpm, 10:43 Supervision, Saafi Brothers, Mystic Cigarettes, 91 bpm, 10:39 Purple Juice, SeaMoon, A Twisted Downbeat Adventure, 91 bpm, 9:14 Nierika, Dead Can Dance, Dead Can Dance, 93 bpm, 5:45 (great drums) Harmony, Etnoscope, Drums From the Dawn of Time, 94 bpm, 7:10 No Return, Matenda, Ease Division 2, 94 bpm, 7:07 Arab Star, Warp Technique, Mahamaya 5 Years Colletion, 94 bpm, 10:42 (another favorite high energy high cadence song of mine, but I use it a lot in other profiles, takes 2:25 minutes before it gets going) Humanize, Cabeiri, Spectrum Compiled by Lemonchill, 95 bpm, 8:15 Deviant Device, The Juan MacLean, Everybody Get Close, 95 bpm, 9:02 Kanji, Lemonchill, Sentant 95 bpm, 6:11 (energy fades out slowly though) The Source, M-Sphere, Floating, 95 bpm, 8:36 Syncope, Perfect B;lind, Surfacing, 95 bpm, 8:54 Canicule, Tikal, Ritual Cycle, 95 bpm, 8:07 Function, S.U.N. Project, Sexperimental, 95 bpm, 9:05 UFO Over Trenchtown, Eat Static, New World Dub 01, 96 bpm, 6:28 Why so Serious? Hans Zimmer, The Dark Knight Remixes, 96 bpm, 5:29 Furia, Atriohm, 97 bpm, 7:16 Gunpowder and Gasoline, Hans Zimmer, The Dark Knight Remixes, 98 bpm, 4:32 (a bit fast, but very energetic)

Indoor Cycling Association Master Class Twenty-Minute Field Test

Other genres 85–97 bpm Lots of songs by The Cure Lots of songs by Green Day Lots of songs by Tom Petty Make it Happen, Amanda Blank, RCRD LBL (free), 86 bpm, 2:27 Tusk, Fleetwood Mac, 90 bpm 3:32 Yellow Moon, The Neville Brothers, Yellow Moon, 90 bpm, 4:04 Let There Be Rock, AC/DC, 91 bpm, 5:00 Bring Me to Life, Evanescence, 95 bpm, 3:59 Say Hey I Love You, Michael Franti, 95 bpm, 3:56 Twisting by the Pool, Dire Straits, 92 bpm, 3:38 Sheenah is a Punk Rocker, Yeah Yeah Yeahs, War Child Presents 95 bpm, 2:34 Roll With the Changes, REO Speedwagon, 93 bpm, 5:37 19th Nervous Breakdown, The Rolling Stones, 96 bpm, 3:58 Devil in Disguise, George Thorogood, 91 bpm, 3:11 Bang Bang (feat Adam Levine), K’naan, Troubadour, 90 bpm, 3:07 Paid My Dues, Anastasia, Freak of Nataure, 97 bpm, 3:21 Stranger in a Strange Land, 30 Seconds to Mars, This is War, 87 bpm, 6:54 A Punk, Vampire Weekend, Vampire Weekend, 87 bpm, 2:18 Red Light Love, Those Darlins, Those Darlins, 91 bpm, 3:10 Spin in Circles, Dynamite Walls, The Pages, 84 bpm, 3:37 A Matter of Time, Foo Fighters, Wasting Light, 86 bpm, 4:36 The Party Song, Emery, Are You Listening, 89 bpm, 3:31

Indoor Cycling Association Master Class Twenty-Minute Field Test

More Field Test suggestions (these songs are high energy) – just mix and match to get about 21 minutes of music! First check eMusic, then your favorite downloading site. If you can’t find it, google it.

• Lifelight (Redestructed), Rotersand, Truth is Fanatic (6:28) (very high energy) • Space Shanty, Leftfield, Leftism, 7:15 • Stormy Monday, Cosmosis, Trancendance 7:49 • Extraordinary Way, Conjure One, Extraordinary Way 7:46 • Played Alive (The Bongo Song), Safri Duo, Episode II 6:46 (the song has a tempo break for 1:20, but during this quiet part, get them to focus on their breath and drive it to their legs). • Rise, Safri Duo, 3.0 7:11 • Sandstorm, Darude 7:27 (yes, overplayed when it first came out, but if you’re going to play this song, a field test is the place!) • Insomnia 2002 Club Mix, Nightwatchers 7:11 • Palladio (Symphony Mix), Silent Nick, Master Beat: Fusion Vol 3 9:44 • Namistai, BT. Movement in Still Life 6:51 • Tech N Roll (Indra Remix), Seek Irony, Global Music 6:59 (v. high intensity song) • Jiggle of the Sphinx, Hallucinogen, The Love Deranger 6:41 (ouch!) • Dance of the Witches Fire, Spirit Zone, Global Psychedelic Trance 6:39 (also on several other albums) • Gone Days Gone, J&S Project & Spineless, 8:16 • Tu Es Foutu, Extended mix, In-Grid, Tu Es Foutu 5:59 (eMusic) • Spente Le Stelle (Yomanda Dub), Emma Shapplin/Opera Trance, 7:27 (Google it) • Laughing Buddha, Vanessa-Mae, Subject to Change 6:09 (during the slow part at the beginning- focus on breath – but the song will take off at :53. End the race with this one – the high energy ends at 5:20 in the song – stop HRM here) • Running In Time, DeepSky, Spinning Vol 8 6:54 (starts quiet, takes off at :41 – use it for the first song)

Additional suggestions for the 5-min hard segment • Ready to Go, Republica 5:01 • Clash, Junkie XL, Booming Back At You 5:07 (eMusic) • Throb, The Grid, Evolver 5:04 • Swamp Thing, Juno Reactor, Bible of Dreams 5:12 • I Feel Love, Blue Man Group & Venus Hum, The Complex 5:14