Victoria’s Spin – 40 Mins

This video is a 40 Min Indoor Cycling Workout choreographed to Spotify Playlist Fern Kamin Stancer – Victoria’s Spin
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1) Warm Up / Flat Road – Something Just Like This by Coldplay – 102 RPM
2) Resistance On/Off – Beautiful People (feat. Khalid)  – 93 RPM
3) Building Resistance – Ocean Eyes (Blackbear Remix) by Billie Eilish – 73 RPM
4) Hold Resistance – Silence (feat. Khalid) by Marshmello – 72 RPM
5) Speed Intervals – Slide by The Goo Goo Dolls  – 90-100 RPM to 112 RPM
6) Jog – Party in the USA by Miley Cyrus – 85 RPM
7) Climb Build Resistance/Take Resistance Off – Fix You by Coldplay – 68 RPM
8) Jog Build Resistance – Lost by Dermot Kennedy – 70 RPM
8) HIIT Intervals – Ima Boss by Meek Mills – 79 RPM 
9) HIIT Intervals – Country Grammar by Nelly – 82 RPM
10) Flat Road Speed Intervals – We’re Going Home – 95 RPM
10) Cool Down – Afterglow by Ed Sheeran


Spin – June 8 – 45 Mins

June 8 – Ride With Me – 45 Min Spin

45 Min Ride with Me – June 8

This video is a 45 Min Indoor Cycling Workout choreographed to Spotify Playlist Fern Kamin Stancer Spin June 8
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1) Warm Up / Flat Road – Don’t You Forget About Me by Simple Minds 111RPM
2) Jog – This is the Day by The The – 71 RPM
3) Resistance Intervals – Always Something There to Remind Me by Naked Eyes – 75 RPM
4) Climb – The Ghost Inside You by The Psychadelic Furs – 62 RPM
5) Climb – Pale Shelter by Tears for Fears – 59 RPM
6) Flat Road – Only You by Yaz – 106 RPM
7) Jog – Enola Gay by Orchestral Monoevers in the Dark – 72 RPM
8) Climb – Hungry Like the Wolf by Duran Duran – 65 RPM
9) Climb – Hold me Now by Thompson Twins – 55 RPM
10) Flat Road – Road to Nowhere by Talking Heads – 109 RPM
11) Jog – Tainted Love by Soft Cell – 75 RPM
12) Climb – I Got You by Split Endz – 63 RPM
13) Cool Down – Avalon by Roxy Music

May 23 – 15 Min Core

May 23 – 15 Min Core

This video is a 15 Min Core Workout choreographed to Spotify Playlist Fern Kamin Stancer Core – May 23

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1) Toosie Slide by Drake
2) Together Again by Janet Jackson
3) SexyBack (feat. Timbaland) by Justin Timberlake
4) bad guy by Billie Eilish

May 22 – 15 Min Core

May 22 – 15 Min Core

This video is a 15 Min Core Workout choreographed to Spotify Playlist Fern Kamin Stancer Core – May 22

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1) Intensions (feat. Quavo) by Justin Bieber
2) Break Free (feat. Zedd) by Ariana Grande
3) One Kiss (feat. Dua Lipa) by Calvin Harris
4) Fast Car by Jonas Blue, Dakota
5) Love on Me by Dakota, Hook N Sling

May 19 – 45 Mins Spin

May 19 – Ride With Me – 45 Min Spin

This video is a 45 Min Indoor Cycling Workout choreographed to Spotify Playlist Fern Kamin Stancer – Spin – May 19
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1) Warm Up / Flat Road – Just a Ride by Jem – 93 RPM
2) Jog – Such Great Heights by The Postal Service – 87 RPM
3) Climb – Beautiful by Christina Aguilera – 66 RPM
4) Intervals – 30 Sec Intervals/15 Sec Recovery – Stronger by Britney Spears – 60-70 RPM speed up 108+ RPM
5) Intervals – 30 Sec Intervals/15 Sec Recovery – Who Do You Love by Marianas Trench – 60-70 RPM speed up 107+ RPM
7) Climb – Where the Streets Have No Name by U2 – 63 RPM
8) Intervals -30 sec intervals/30 sec recovery – Mo Money Mo Problems by The Notorious B.I.G. – 60-70 RPM speed up to 104+ RPM
9) Climb – Human (Armin van Buuren Club Remix) by The Killers – 67 RPM
10) Intervals -30 sec intervals/45 sec recovery – Just Say Yes by Snow Patrol- 60-70 RPM speed up to 108+ RPM
11) Cool Down – Bittersweet Symphony by The Verve

May 17 Spin – 45 Mins

May 17 – Ride With Me – 45 Min Spin


This video is a 45 Min Indoor Cycling Workout choreographed to Spotify Playlist Fern Kamin Stancer – Spin – May 17
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1) Warm Up / Flat Road – Walk of Life by Dire Straights – 91 RPM
2) Jog – I’m A Believer by Smash Mouth – 82 RPM
3) Speed Intervals – Slide by The Goo Goo Dolls – 80 – 90 RPM to 110 RPM
4) Climb – What about Us by P!nk – 72 RPM
5) Climb with Speed Intervals – Castle on the Hill by Ed Sheeran – 67 RPM
6) Climb – Don’t Stop Believin’ by Journey – 59 RPM
7) Zone Out/Flat Road – California Dreaming by Late Night Saxaphone – 81 RPM
8) Speed Intervals – Say So by Doja Cat – 80-90 RPM to 111 RPM
9) Climb to Downhill – Take Me Home by Phil Collins – 59 RPM to 100+
10) Power Intervals – Million Voices by Otto Knows – 60-70 RPM to 75+
11) Cool Down – Waiting on the World to Change by John Mayer


May 15 – Spin – 40 Mins

May 15 – Ride with Me – 40 mins

This video is a 40 Min Indoor Cycling Workout choreographed to Spotify Playlist Fern Kamin Stancer – Spin – May 15
Click here:

1) Warm Up / Flat Road – Blinding Lights by The Weeknd – 91 RPM
2) Jog – Everybody Wants to Rule the World by Dire Straights – 84 RPM
3) Building Resistance – Maybe I’m Amazed by Paul McCartney – 78 RPM
4) Power Intervals – Let it Rock by Kevin Rudolf – 56 RPM to 70+ RPM
5) Speed Intervals – Ice Ice Baby by Vanilla Ice – 88 RPM to 116 RPM
6) Jog – Brown Eyed Girl by Van Morrison – 75 RPM
7) Zone Out/Flat Road – Lost by Dermot Kennedy – 70 RPM
8) Intervals – Treat You Better (Remix) by RUFUS DU SOL – 60-70 RPM to 75+ RPM
9) Climb to Downhill – Baba O’Riley by The Who – 55-60 RPM to 100+ RPM
10) Cool Down – Daniel by Elton John


Rate of Perceived Effort/Exertion (RPE)

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Rate of Perceived Effort/Exertion (RPE). If you have a heart rate monitor then you can be very exact. Most people don’t and you have to FEEL it. There are 5 different zones and 10 levels to rate your effort/exertion:


Zone 1 is a super easy effort, probably a 4/10 on the RPE.  It’s so easy that you should feel ‘guilty’ when you are done. You don’t think you went hard enough; it didn’t feel like a workout; you don’t think there was any benefit because it felt too easy, etc. If you have these types of thoughts after a Zone 1 workout, then congratulations, you are doing it right!

Zone 2 is a bit more complicated, as it should feel pretty easy, at least in the beginning. But you should feel as though you have to work if you’ve been doing this several hours. You may even see cardiac drift towards the end of this workout. How easy is easy for Zone 2? I would recommend somewhere around 5-6/10 on the RPE scale. You should be able to hold a conversation for the duration of this workout, and I mean being able to talk in full sentences, not 1 or 2 word gasps.

Zone 3 gets a little gray, and literally it is a ‘gray zone’. You typically aren’t going easy enough to get the benefits of a nice easy effort and you aren’t going hard enough to get the benefits of a ‘Race Pace’ type workout. This is an effort of about 7/10 on the RPE scale.  It is the low end of your aerobic zone and you can talk in one to two word answers.

Zone 4  is where you have burning legs and lungs and you can’t keep the effort up for much more than an hour. And yes, you have to be pretty fit to keep this effort up for an hour, but by definition, your threshold is an effort you can manage for one hour. You know when you are in Zone 4 as your breathing is labored, your arms and legs get very heavy and all you want to do is stop. This effort is 8-9+ on the RPE scale.

Zone 5 is for shorter efforts and these are usually 9+ to 10 type of efforts on the RPE scale. These efforts may last from a few seconds to a few minutes maximum. This zone is out of your comfort zone and is beneficial in so many ways.  It is where change happens in your body. Build the strength of your lungs and your heart. Increases your red blood cells and increases your threshold for lactic acid tolerance.

RPE Scale

RPE       HR                    Description
Zone      Zone
0               Z1                 Complete Rest
1                Z1                 Very easy; light walking
2                Z1                 Very easy; light walking
3                Z1                 Very easy; walking
4                Z1                 Still easy, maybe starting to sweat
5                Z2                 Starting to work just a little and you can feel your HR rise
6                Z2                 Upper Working but sustainable, able to talk in full sentences
7                 Z3                 Strong effort; breathing laboured, bottom of the aerobic zone
8                 Z4                 Effort to maintain control over breath, top of the aerobic zone, just under  anaerobic
9                 Z5                 Working very hard, takes you into anaerobic breathing, this is out of your comfort zone
10               Z5                 Maximum effort that you cannot hold more than a minute or two

Tabata Intervals – High Intensity Training Intervals

Go for Broke with Tabata Intervals

Matt FitzgeraldTriathlete magazine

What can you possibly accomplish in just four minutes on the bike? A lot, actually. All you have to do is ride as hard as you can. Better yet, instead of riding as hard as you can for four straight minutes, ride at your true maximum power-output level in several short bursts, resting just long enough between bursts to avoid a precipitous decline in power output from one burst to the next.

What will this hellishly challenging four-minute session accomplish? It will boost your aerobic and anaerobic capacity simultaneously, increase your fatigue tolerance and lead directly to improved cycling performance in triathlons.

The session I just described is known as the Tabata protocol. It is named after Izumi Tabata, Ph.D., a former researcher at Japan’s National Institute of Fitness and Sports in Kanoya, who learned about the workout from the coach of the Japanese national speed-skating team.

Specifically, the session consists of six to eight maximum-intensity sprints lasting 20 seconds apiece, with mere 10-second passive recovery periods between them. The session is so challenging and painful that most of the world-class speed skaters who were lucky enough to be the first to try it were totally exhausted after seven intervals. Only a handful could do eight.

Intensity vs. Duration

Tabata’s primary research interest was the effects of exercise intensity on fitness. Through his work he came to believe that exercise intensity was at least as important as, if not more important than, exercise duration. So when he heard about a workout that packed two minutes and 40 seconds of maximum-intensity work into a four-minute period (and that’s for those who could do eight intervals), he was intrigued.

To test the effects of this workout, Tabata first transferred it from speed skating to stationary bikes. Then he recruited subjects and had them perform the protocol five times a week for six weeks. At the beginning and again at the end of the study period, Tabata and his team measured the subjects’ VO2 max and their anaerobic capacity. To provide a basis for comparison, Tabata conducted a second experiment in which subjects pedaled stationary bikes for one hour at a moderate intensity (70 percent of VO2 max) five days a week for six weeks. Their VO2 max and anaerobic capacity were also measured before and after the intervention.

The results were staggering. Subjects in the moderate-intensity exercise trial improved their VO2 max by a healthy 9.5 percent, while their anaerobic capacity did not change at all. Subjects in the maximum-intensity intervals trial—despite exercising for only 20 minutes per week, compared to five hours per week for the other group—improved their VO2 max by 14 percent and their anaerobic capacity by a whopping 28 percent.

Needless to say, this study got a lot of attention when it was published back in 1996, and coaches and athletes began to adapt the protocol to sports ranging from swimming to boxing. Virtually everyone who tried the Tabata protocol made the same report: It was excruciatingly painful, but it was effective.

I learned about Tabata intervals from Brian MacKenzie, owner of Genetic Potential, a fitness facility in Newport Beach, California. MacKenzie trains a number of triathletes and incorporates stationary-bike and treadmill Tabata sessions into the program of all who are willing to endure the suffering these workouts entail. An ultra-runner himself, MacKenzie credits his own twice-weekly Tabata sessions with enabling him to improve his performance on a training schedule averaging only 6.5 hours per week, and he says his triathlete clients have reported similar benefits.

The Setup

If you think you have what it takes to survive the Tabata protocol, set up your indoor trainer and warm up with a few minutes of easy spinning followed by a few short (10- to 20-second) efforts at 90 percent of maximum intensity at increasing tension levels. Reset your computer to zero so you can record the total distance covered in the following 20-second intervals alone. You will try to increase this total each time you repeat the workout.

To perform your first interval, simply churn out the highest wattage total or perceived effort you possibly can for 20 seconds. You can stay in the saddle or get out of the saddle and use whatever combination of gear ratio and cadence that works best. After 20 seconds have elapsed, stop pedaling for 10 seconds—and 10 seconds only. Now do your second interval. Do not expect to be able to do more than six intervals in your first attempt. Cool down with just a few minutes of easy spinning.

If you’re like a lot of triathletes, you will be tempted to incorporate this session into a longer workout. Don’t. If you do more than a warm-up beforehand, you will fall apart completely after just a few intervals, and while you will still be giving a maximum effort, you will not be working at your true maximum output level, and that’s what counts. And you simply won’t be able to even think about doing anything more than a short cool-down after completing your Tabata intervals.

There are two approaches you can take to incorporating the Tabata protocol into your regular training. One option is to do the session regularly—from once every 10 days to as often as twice a week—during the base-building period of training to quickly and efficiently boost your aerobic and anaerobic fitness. Continue to do the session regularly until your performance (i.e. your maximum total distance covered) within the session stops increasing and levels off, and then turn your focus to more race-specific types of high-intensity workouts. Henceforth just do the session whenever you feel the need for a good blast.

A second option is to use the Tabata protocol primarily as a time-saver. Whenever you’re pressed for time but you still want to get the fitness benefits of a solid workout, toss in a Tabata and have it both ways.

Active Expert Matt Fitzgerald is the author of several books on triathlon and running, including Brain Training for Runners and Runner’s World Performance Nutrition for Runners (Rodale, 2005).

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