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1.   Jay Kay - Never Forgotten (original mix) / 137 
      Warm-up track / Pulse Raiser
2.   Way Out West - We Love Machine (Jaytech remix) / 137 
      Quick flat in and out of the seat. 90-110 rpm (6-7 rpe), 30 secs (16 count) in the seat, 30 secs same speed out of the seat. Loop for the whole track.
3.   Funkagenda - Afterclub (feat Big Ed - Riva Starr remix) / 136 
      90-110 rpm (7-8 rpe). 2 lots of 2 minute time-trial efforts in the seat. First 2 min. effort into the break, 45 secs nice and slow, before the next 2 mins. to end of track.
4.   Electroluv - Stand Up (If You're Ready) (Raf Marchesini 2010 remix) / 137 
      69 rpm, on the beat out of the seat, keep the same resitance as previous for track for 30 secs. active rest into the break, before squeezing on to a RPE of 7-8. Freestyle hill climb - Dips, hovers, freezes - uplifting summer house ready to be worked.
5.   Kultur/Columbo - 1 2 3 Breakbeat (Original Mix) / 143
      Seated hill climb in the seat on the beat. Try to roll on from previous track, no break, resistance comes off in 4 mins, so push, push, push. Take it out of the seat for the 2, 30 secs rap segments to add variation.
6.   Gregor Tresher - Escape To Amsterdam (DJ Madskillz & 2000 & One remix) / 143
      Big hill to speedwork. 60% speed, 80% speed, 100% speed - 30 secs (16 count) of each. Hit the rotation straight away so you are coming off the first 100% blast into the first break. 3 rotations in all, with the final 60% effort rolling on for 1 minute in the break for a little extra rest.
7.   Kultur/Colombo - Blow Me (Original) / 147
      Hill climb on the beat out of the seat, 7-8 RPE. Almsot home, so lets add a little spice with a hill burst out of the seat staying ahead of the beat anytime the 30 secs rap segment comes in. Half speed in the break so we can rest and push harder for the rest of the track.
8.   Ed Solo/Deekline - Ragga Tip (Walk & Skank) (Original) / 175.0  
      Dnb number. 7-9 rpe on the beat 30 secs down - 30 secs up.
9.   Pendulum - Watercolour (Original) / 174.0  
      Last big blast looking for redzone finish. Half speed 43 rpm / 6 rpe on the slow bits, then a 1.30 and 1min blast on the beat (87 rpm) as the bass comes in looking to rinse it for the finish.
10. Bent - Comin' Back (Reverso 68 remix) / 125.0   
       Cool down.

• RPE for those of you who don't know is literally how hard you think you're working ( we're using a scale of 1-10).
• RPM of course is leg speed whereby we're generally on the beat at around 70-80 rpm with a big gear, or with a nice rotational 90-100 rpm concentrating on a nice still body and always with a bit of a kick. No freewheeling please!
• 30 secs (16 count) the music has been chosen so it's nice an easy to spin to, whilst some parts have been looped to keep some consistency in the timing. There are few shorter or longer parts in this mix, but on a very general level we either work for a segment of a 16 count (roughly 30 secs), or a 32 count (roughly 1 minute).
• Break When we talk about a break we refer to a break in the music as opposed to a break in the workload of which we try to use the phrase - rest. Generally in dance music we have the bit with a bassline followed by a 30sec or 1min long segment without a bassline, sometimes as a chorus, or just to add supsense to the track. When we talk about the 'Break' we talk about this part, our anchor points in the tracks.
  

Remember, like always this is a very rough guide which even we use as a rough blue print and by no means the gospel as to the ideal session. Despite various theories of purist cycle or RPM styled formulaic classes, the most important thing is the session is safe and above all, you have fun.