Spotify Playlist: 3.11.15
Matrix, Clubbed to Death (6:11)
Warm up continued: Roundtable (3:23) Surges here: 1:01, 2:01, 3:23
Do or Die, Afrojack Remix (4:38) Rolling Hills: downhill here 1:30 – 1:59 and 3:29 – end
Elastic Heart, Sia (4:17): First hill 4 minutes, find a heavy hill – resistance around 70%. Take cadence – 18 revs. Slow and steady here!
Trouble, Imagine Dragon (3:11): Same hill, but we crank it up. Add about 3- 5 revolutions to your cadence and hit it hard.
Billie Jean, Breathe Carolina (4:02) Rolling Hills
Flat road recovery if needed
Up Hill: 1:02 – 1:18
Down Hill: 1:18 – 1:42
Up Hill: 1:43 – 2:37
Down Hill: 2:38 – 3:02
Up Hill: 3:02 – 3:42 then down to finish
Overture, Black Vioin (1:21) Recover and prepare for the big hill
Kashmir, Led Zepplin (8:28) One long climb alternating 60 seconds seated, 60 seconds standing. Give yourself room to grow from the beginning of your hill, but. Focus on the mental and physical endurance it takes to get to the top. RPM 55-65.
Feel So Close, Calvin Harris (3:27) Coming downhill on this one. Back off the resistance only a small bit from your big hill. Take your time coming down and enjoy the feeling. Ease off the resistance every 45 seconds or so as you pick up your pace and finish on a fast flat.
Uma Thurman, FOB: Fast Flat, increase resistance at :50, 1:42 and 2:47. Pedal stroke and form here!
Heaven Knows, The Pretty Reckless (3:44): 30 on, 30 off. Easy/heavy hills. Focus on the feel of both.
Palladio, Silent Nick (3:37) Grow your hill for the first 2.5 mins, then stand up and finish it hard!
Big cool down: Believe, Mumford & Sons, I See Fire, Starlight Orchestra