Spotify Playlist: 7.29.15
Warm Up: Right Now, Van Halen (5:20)
Continued Warm Up: Coming to You, Jill Scott (3:40) Time to pick it up a bit. Hit the flat road hard here and focus on raising your heart rate. Optional surges to get the blood pumping here: :43, 1:49, 2:37
Pyramid Hills: Burning Down the House, TV House Band (3:56) 10 secs heavy resistance/10 secs recovery, 20 secs heavy resistance/20 secs recovery, 30 secs heavy resistance/30 secs recovery, 45 secs heavy,/45 secs recovery
Rolling Hills: Madness, Muse (4:41) 30 secs, seated climb and 30 secs standing climb add resistance and repeat. At the 3:42 mark, sit and push home through all the resistance.
Switchbacks: Ready to Run, One Direction (3:16) Come back down that heavy hill nice and fast. As you level out, use switchbacks to hold your position of first place. Switchbacks on the chorus (:45, 1;44, 2:50)
Graded Climb: Al Turca, David Garrett (2:36)
1 minute running with resistance
@1:08 Add resistance and move hands out to HP 3 for a climb
@1:45 Add resistance and have a seat to finish in the saddle
Flat Road/Sprints: Call on Me, Eric Prydz (2:49) Sprint on chorus (:39 and 2:08) Take lots of time between sprints to recover. Your two minute recovery is on the other side, so hurry up and get there!
Fast Flat: Iron Man 3 (2:20)
Standing Climb/Sprints: Smooth Criminal, Alien Ant Farm (3:38) Light climb, lose resistance and sprint on chorus (:45, 1:46, 3:00)
Graded Climb: Shots (Remix) Imagine Dragon (3:11)
1 minute running with resistance
@ 1:30 Fast Standing Climb
1 min seated flat to recover
Switchbacks/Fast Flat: Until We Can't, Passion Pit (4:05) switchbacks on the chorus (:1:15, 2:13, 3:19)
Rolling Hills: Devil Went Down to Georgia, Charlie Daniels Band (3:35)
Up Hill: 0 - :49
Down Hill: :50 - 1:11
Up Hill: 1:12 - 2:07
Down Hill: 2:08 - 2:40
Up Hill: 2:41 - 3:10
Down Hill: 3:11 - finish
Graded Hill: Thunderstruck, AC/DC (4:52) Settle in to the bike and prepare for your final challenge. Add light resistance on word "thunder" - 1:11, 1:18, 1:25, 1:32
@ 2:41 - let go of resistance and pick up your pace. Prepare to repeat the challenge.
Add light resistance on word "thunder" - 4:12, 4:15, 4:18, 4:22, 4:26
Pick up resistance and take it home!
Cool Down: Groovy Kind of Love, Phil Collins, Diamonds on the Inside, Ben Harper