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March spin and everyone's should be fitter than ever, so looking to push it out just a little bit more this month.

No dnb monsters this time round, as we keep the tempo gradually proressing all the way through, making it possible to push through the whole 45 minute session break free if you're feeling good.

Good mix of music this month, funky as always, with a couple of cheesy euro bangers to finish. Personal fave, the new mix of the classic Hatrias, Space Invader (where did that one come from).

Obviously, the whole thing's put together with a decent spin session in mind, so feel free to check our choreography guide below, or just stick it on, enjoy and smash it out.

I've tried not to get too technical, but we're looking at the music as an 8 count taking about 15 secs (probably in reality 12 sec). This way, when we talk about a 30 secs blast obviously we're talking about a 16 count (2x8), and a 1 minute ride being a 32 count (4x8).

It's not all black and white, the songs don't always hold that formula but hopefully we can give you a rough idea of how we teach.

General rule of thumb as well is we're always on the beat out of the seat (65-80 rpm), with the option of grinding a big gear and keeping that tempo in the seat, or easing the reisistance off and keeping a nice quick yet smooth cadence (90prm+).

Anyway, the most important thing in spin is we enjoy, so.....

1.    Fukkk Offf- More Than Friends (Markus Lange & StereoFunk remix)    127 bpm +
          Ok. Cool track to start off. Not really ideal for spin or cycle, but who cares, we can warm-up with anything in reality. Get the leg speed going, 6 out of 10 effort level, teaching points etc and we have a              nice ( 3x 8 count ) break at about the 2.40 mark, so throw in a couple of stretches if you fancy.
2.    Sub Focus - Could This Be Real (extended mix)    135 bpm +
          From a track that's not really designed for spin, to one that's perfect for it. 30 secs (2x8) in the seat, 1 minute (4x8) out. Fairly self explanatory, but in case your not relaxed with this sort of thing, you                  have a couple of bars to set it up, make sure you're working hard enough on the tempo ( 65-70 rpm)  in the seat during the piano rift bit, then take it up as the bass comes in at about 5.28.  That's one                  rotation with one more to come.
3.    Smashing Sebastian - Come With It (feat C Reid - ATFC's Motherlode mix)    137 bpm +
        Hip hop house, really up tempo, nice and quick (80 -110 rpm) with a little bit of resistance in the seat. 30 secs (2x8) at 70% speed followed by 30 secs at 90% speed. There are a couple of phases in the
          track  whereby the music left the standard 4x4 count, so you might find yourself out of the loop a couple of times, but don't worry about it, roll with the punches and try and bring it back in the loop.                  Rotate the whole way through to the next track.        
4.    David Penn & Rober Gaez - Deep Inside (Original)    139bpm +
        4 minute (ish) hill climb out of the seat with a couple of freezes thrown in. We already have a low gear from the last track so we can take it up straight away slowing the tempo down to on the beat and use           the first 30 secs for active rest before turning the dial to an 7-8 out of 10 level. We're looking at a couple of freezes for a 8 count before we hit the break. Awesome song, so really work it in the break                  with continous 4 count and 2 count freezes as the vocal comes in popping in and out of the freezes. Take it almost all the way through then hold for the last 8 or 16 before smashing it back on as the bass           comes back in. Couple more 8 count freezes to see out the track and we're done.
5.    NDKj - Funkiest Star (DJ Simi Remix)    141 bpm +
          Excellent, nice and formulaic rolling hills. One min in the seat nice and quick (4x8), 30 secs big gear in the break, steep hill (2x8). Down the hill, up the hill - repeat.
6.    Hatiras - Spaced Invader (2010 Vocal Remix)    143 bpm +
          4 min (ish) hill climb. Big gear out of the seat. A track to have fun with, dips, freezes, holds, in the seat and out - your choice. A real workable track.
7.    DJ Mog - Not For Long (feat Mark Le Sal - Tyler Philo remix)    148 bpm +
         4 min (ish) hill climb in the seat. If we managed to complete the last track with a big gear and a few tricks thrown in, we can definately hold onto that gear for another 4 mins in the seat. Music's up to 148             for this track, so keep the gear, take it down, and hold onto that 74 rpm tempo looking to red zone as we hit the top.
8.    Cold Blue - Downhill (Original)    149 bpm +
          Hold the previous track as long as possible, really searching for that red zone, before flipping the resistance off and picking the leg speed up for a slightly longer rolling hill. Once again, low gear, nice             and quick in the seat until the bass line cuts out for the uplifting break. Crank the reistance on (out of the seat if you want), really looking to rinse this 1 min 30 penultimate track hill climb, before flicking          the resistance off, back into the seat and quick, quick leg speed back down the mountain to the last track.
9.    Simon Patterson - Miss You (Original Mix)    150 bpm +
         Big, big uplifting last track. Big gear out of the seat, climb hard into the break whereby we slow down for over a minute. Go as slow as you need to go, because we're going to crank it up another couple             before the bass kicks in and we ride hard for a minute, 120% effort to the next break. Slow one more time, 30 secs rest, crank on everything you have left and as soon as that bass comes in for the last
         time try and hold that beat for the last minute home.         
10.  Luomo - Tessio