Spotify Playlist: 04.27.15
Warm Up: Time, Hans Zimmer (4:36) Start adding heavier resistance 6:00 mark when music picks up.
Phase 1:
The Lion, The Beast, The Beat, Grace Potter (5:26)
Continue warm up as you build resistance slowly. At 1:45, pick up pace and begin uphill climb. Take it to hand position 3 at 3:04. Continue up hill at 4:10, take it down and pound it out.
Andy Grammar, Pushing (3:09) Seated climb – moderate then hard push in saddle (:32-:54, 1:26- 1:48, 2:35-2:56)
Lindsey Stirling, Transcendence (3:45)
Hit the flat road hard here. Focus on pedal stroke and form and lighting up the road with the miles you are putting on them.
Daughtry, Utopia (4:10)
Sprint on chorus - pace yourselves and remember a surge here is fine. 1:02-1:30, 2:04-2:35, 3:18-3:47
David Garrett, The 5th (3:36) Flat road. Rider’s choice of where to take their recovery and for how long. When heart rates are down, add resistance until you feel the pull of the wheel and pick up speed for another hard flat.
Phase 2: 3 ,4, 5 Hills! GO
Jason Derulo, Want me to Want (3:28)
Hill 1: 3 minutes. Take it a bit faster, keeping resistance a little lighter for a hill.
Imagine Dragon, I’m so sorry (3:50)
Hill 2: 4 minutes. Slow and hard. Crank that resistance up!
ES Posthumus, Krosah (4:50)
Hill 3: 5 minutes. Give yourself room to grow. This one is progressive: add every minute, switching from seated to standing.
Breath of Soul, Michael Jackson v Queen (2:20)
Come off your last hill slowly, letting your heart rates come down.
He’s a Pirate (1:30)
Race, Race, Race to the finish line. Enjoy the flat after climbing and move those legs!!