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Why are you at the gym today? What is your goal? When you leave today, what will success feel like?

This was my new year’s kickoff spin class for 2016, and those were some of the questions I asked the participants at the start of the hour. The choreography was fairly standard stuff for the most part, but I tried a couple drills in the middle that I hadn’t done previously. During “Let it Happen” by Tame Impala, I led the class through seven successive sets alternating between 40 seconds of climbing and 20 seconds of active recovery. On “Let the Groove Get In” by Justin Timberlake, we did 30-second sprints followed by 15 seconds of recovery eight times.

Here’s the playlist from class… enjoy!

Photo made available for non-commercial reuse via Flickr user fixedgear.