Jump In the Pool: A Summer Profile

For some of us summer started on Memorial Day; for others it starts the moment you put that bathing suit on and jump in the pool. When the weather is hot and the sun is beating down there’s no place better to hang than poolside. Inspired by our summer playlist and a Friday Favorite, I tried to simulate bringing that feeling of summer into the studio with the use of music. Put your students to the “splash test” and see how hot and sweaty they can get during this ride as they race to the end to jump in the pool…metaphorically speaking, that is.  

And if you’re looking for a fun way to jump in, check out this infographic. My favorite is the Chuck Norris!


  1. I am in love with this ride! I just certified yesterday and would love to do this workout for my first class! I love the music suggestions to add to, but anyone want to chime in how to turn this 45 minute class into a 55 minute class, and still meet the amazing objective? What would songs, drills, etc would you add?

  2. Hi Tracy. Just click on the pdf download image and you can download the profile to your computer.

  3. One last suggested song I did not see in your playlist for the country enthusiasts is Sunny and 75 by Joe Nichols.

  4. Another suggested cool down song is Sunshine on My Shoulders by Carly Rae Jepsen.

    Thank you for all your hard work with this profile. I have not had a ride yet that alternated between spin-ups and surges as the intervals. It will be fun to try at my 5:30 a.m. class tomorrow.

  5. I am not sure but on more careful review of this profile, did you mean 176 rpms for Zone 1? The other movements seem to have high RPMs. Excessive cadences are considered over 110 rpm. I could be misreading something. Thank you for the clarification. You are so awesome at everything, figure it must be I am not looking at this right.

    1. Hi Mary, the 3rd column in the profile is for the bpm’s (beats per minute), not RPMS (revolutions per minute). The BPM’s correspond to the song for that portion of the ride. For example, for the warm up song, “Summer Madness”, the BPM is 176 BPM which is correctly stated. BPM’s align to the songs melody and beat pace. RPM’s align to the cadence/resistance range/leg power on the road.
      Yes, the RPM’s for a warm up cannot be 176…flat road warm-up should be between 80-110 RPM’s. Hope this helps. Best, Lynn

      1. Thanks Lynn, great explanation.

        Many times we cut the bpm in half to indicate the cadence, but not always. One way to know is to simply keep the cadence range of about 60 to 110 in mind (it’s ok to go a little slower for strong, trained riders, and a little faster for very short periods, again for skilled riders with good technique.). That will help you decide if you should ride at half the beat or not.

        For example, like the example you are talking about, 176 bpm is waaaaay outside of the acceptable range, so yes, you would cut it in half and ride at around 88 rpm. But if you have a bpm of 90, it’s OK to pedal at 90 but if you cut it in half, it would be 45 rpm, and that would be too slow/too much resistance. So in that case, you would not ride at half the beat.

        Songs that are between 110 and 11-6-ish a little challenging. But use the energy of the song to help you decide. Also, I sometimes use these songs for recovery songs and suggest riders separate from the beat. I also might use a song that is 110-115 bpm for explosive power sprint (IF it has energy) but only have them speed their legs up for about a 15-second high-intensity surge up to the beat on a chorus. The rest of the time we ride off beat.

        1. You are welcome. I agree with you on feeling the ‘energy’ or vibe of the song to make the decision to ride rhythmically or off the beat of the song with a road plan in mind. Best, Lynn

  6. Another fun song that I did not see in the summer playlis that goes along with the theme of this profile is “Dive in the Pool” with Barry Harris.

  7. Can you describe to me what Spin-Ups are?

    Love the music and theme.

    1. Author

      Hi Debra! Spins ups are also know as accelerations where you increase your cadence at a specific increment without changing the resistance. It’s all about leg control and it allows you to explore and feel difference ranges in cadence. I typically have riders do them in 15-30 second increments. Hope this helps!

  8. What a greatttttt playlist and such a rn profile , I needed some fresh music

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