Spotify playlist: 01.07.15
The Lion, The Beast, The Beat, Grace Potter & The Nocturnals (5:26): Continue warm up, adding resistance slowly. At 1:45 mark, pick up your pace and begin your uphill climb. Take it up to hand position 3 at 3:04. Continuing uphill, at 4:10 take it down back into the saddle and pound it out. At the end, you should feel good and warm.
Hills/Surges – Immortals, FOB 3:15: seated climb, come out of the saddle on chorus for a hard push. (:44, 2:00, 2:40)
Fast Flat – The Trooper (Overture), 2Chellos (4:33): Flat road, hard push. Just you and the road on a fast-paced flat, overcoming comfort zone, focusing on speed and pedal stroke.
Standing Climb, Fast Flat – Dangerous, David Guetta (3:24): Slow climb, with light to moderate resistance in hand position 3. On the chorus, pull down into a fast flat, holding on to the resistance.
Recovery – Michael Jackson vs Queen, Breathe of Soul (2:38) Take as much time as you need here to bring heart rates down and grab water.
Hill – Muse, Madness (4:40) Begin the first climb with rolling rolls in the saddle. Add a turn or two until your resistance is a 5 on a scale of 1 to 10. That's your base – remembering everyone’s base will look/feel different. For the first two minutes, add resistance on the 30’s, coming out of the saddle when you need to get under your hill. Take off half the resistance on the wheel and start over again, adding every 30 for the rest of the song.
Sprints – Linkin Park, Papercut (3:05) Flat road recovery and then sprints. Each sprint gets progressively longer. Sprint here: :48, 1:26, 2:30
Switchbacks - Daughtry, Utopia (4:10) On chorus, pace yourself, these are longer (25 seconds)
up here: 1:02 – 1:30, 2:04 – 2:35, 3:18 – 3:47 Light-moderate seated climb, pulling up to hand position 3 and adding more resistance for a heavy push.
Rolling Hills – R. Kelly, Ignition Remix (3:44)
Fast Flat: 0 - :32 Hill: :52 – 1:14
Fast Flat: 1:15 – 1:35 Hill: 1:36 – 2:04
Fast Flat: 2:05 – 2:42 Hill: 2:43 – finish
Hill – Thirty Seconds to Mars, Up In the Air (4:37) Alternate seated climb, standing climbs at (1:03-1:25, 2:06-2:36, 3:33-4:03) Adding each time you come back down into the saddle. *Watch for the F-word at :40 :) I turned the music down and coached loudly through it.
Cool down: Timshel, Mumford & Sons, Alibi, Thirty Seconds to Mars