This profile is broken down into 3 clear sections. After each section, a quick recovery is given.
Section 1, HILLS, takes participants up three separate hills: rolling, rolling faster and up the mountain. Slow pace and heavy resistance dominate this section.
Section 2, FLATS addresses light resistance and speed, working on cadence, form and heart rate control. Fast flats, quick runs and surges get those legs flying.
Section 3, COMBOS is the mother-load. Time to get those heart rates pumping with moves that combine both hills and speed. Heavy rolling hills combine with fast flats, standing attacks and the grand finale of sprinting on a hill is quite the finish.
Hills/Speed/Combos
Spotify Playlist: 9.21.14
Warm Up: More than a Feeling, Boston (4:45)
Griswold, If You Wanna Stay (2:40) Start Picking up the pace, adding a little each chorus until you hit a hard hill and you are breathing hard.
HILLS!
Muse, Hysteria (3:47) Drill One: 30 seconds moderate to heavy seated climb, 10 second rest
Linkin Park, In the End (3:39) Drill One (2): This hill is a bit faster/steeper! 30 seconds moderate to heavy standing climb, 10 second rest
Lindsey Sterling , Shatter Me (4:41) Climbs
1:00 se climb
1:00 st climb
1:00 se climb
Jerry Lee Lewis, Great Balls of Fire (1:58) Flat Road – Recovery
SPEED!
Terrorvision, Do You Wanna Go Faster (2:56) Flat road, increasing resistance slightly every 30 seconds, just taps, holding speed!
Neon Trees, Sleeping with a Friend (3:56) 30 seconds fast paced at 60% tension
30 seconds sprinting at 60% tension
30 seconds recovery at 40% tension
Repeat 2 times
Step Up, Maylene & The Sons of Disaster (3:27) 30 second standing run / 30 second surges in climbing position
Imogen Heap, Cycle Song (2:25) Recovery, fast flat
COMBOS!
Afrojack vs Thirty Seconds to Mars, Do or Die remix (4:38) Rolling Hills: 30 seconds hill, 30 second fast flat
Afrojack, 10 Feet Tall (3:53) Standing Attacks 20 seconds with a 20 second recovery x 6
David Garrett, Sandstorm (3:16) Drill Five: Slight hill in saddle, surge on chorus with resistance – add resistance and repeat
David Garret makes a frequent appearance on my playlists - and quite honestly, this is the only way you will hear my play Sandstorm!
Cool Down and Big Stretch.
Kings of Leon, Closer & Amos Lee, Arms of a Woman