Spotify Playlist: 07.01.15
Warm Up: Crusader, Globus (5:43)
Warrior Concerto, The Glitch Mob (3:39) Start Picking up the pace for a flat road. :46 add a light hill and stand, keeping the pace quick for a hill. Down at 1:52 for a quick break. Back up at 2:18. Down at 3:06 for the finish.
High & Quick
TKO, Justin Timberlake (4:49) Drill One: 30/40/60 seconds moderate to heavy seated climb, 10 second rest
Immortals, FOB (3:09) Seated climb, light. Switchbacks on chorus: :38, 1:53, 2:34 out of saddle
Conquistador, Thirty Seconds (3:12) Standing Climb, sprint on chorus (:44-58, 1;27-1:56, 2:38-3:07)
The Clown, ERock (1:18) Recovery as needed
Rolling, Rolling
Stars Align, Lindsey Stirling (4:52) :45-1:00 Speed/Add, 1:45-2:00 Speed/Add, 2:45-3:00 Speed/Add, 4:01-Speed
SummerThing, Afrojack (3:55) Fast Flat. :38 Tap 1:07-1:21 Sprint 1:52 Tap 2:20-2:36 Sprint 3:05 Tap 3:34 Sprint
Demons Remix, Imagine Dragon (3:17) Rolling Hills
Starting uphill
Downhill sprint from 1:14 – 1:31
Back up hill
Downhill sprint from 2:32 – end
Overture, Black Violin (1:21)Recovery
The Wild Cards
Crowd Chant, Joe Satriani, (3:14) Quick Hill. In or Out. Add @ 1:03 and 2:01
Home, Naughty Boy (3:21) Sprints: 1:07-1:35 & 2:30-3:14
Kuvera, ES Posthumus (4:05) Start your climb. @ 1:01 stand up for push then add. @ 2:05 sit down for push then add @ 3:21 stand for final push
Cool Down: I'd Rather Go Blind, Etta James & I And Love And You, Avett Brothers