Playlist: 01.13.16
Warm Up: Propellerheads, California (7:23)
Introduce the profile and discuss purpose. In this case, the first half will be spent with light resistance, but quick feet. The second half, leave the speed behind and focus on heavy resistance loading and form.
If You Wanna Stay, The Griswolds (2:40)
Continue warm up, by taking it up to a quick run to get the blood pumping. Add some road and settle in.
Voodoo People, The Prodigy (6:27) sprint pyramids
10 sec sprint, 50 sec rest
20 sec sprint, 40 sec rest
30 sec sprint, 30 sec rest
40 sec sprint, 20 sec rest
30 sec sprint, 30 sec rest
20 sec sprint, 40 sec rest
Billie Jean, Michael Jackson (4:54)
Seated climbing, standing run, down for a 30 sec fast flat. Add repeat.
Explosive, David Garret (3:33)
Tap resistance here: :20, :35, 1:05 then take off and repeat 1:50, 2:14, 2:21, 2:52, 3:33 Hold pace!
Walk, Foo Fighters (4:15)
Flat road until 1:05. Add. 1:39 add p/u. 3:11 Add. Stand into hand position 3 for a fast finish.
Seven Nation Army, Glitch Mob Remix (4:18) rolling hills
Up hill here: 1:08-1:42, 2:19-3:00, 3:48-end
Recovery: XX, Intro
Head Like a Hole, NIN (5:00)
Take that anger out on the bike! Moderate/heavy resistance. Pick up here: 1:13-1:31, 2:36-2:54, 3:44-4:18
Uprising,Muse (5:04)
Hill Sprints: One minute on a hardly manageable hill, then come out every minute for a speed interval in hand position 3.
Karma, Jamie N Commons (4:10)
Find a heavy hill and hold on. BIG pushes out of saddle here heavy: 1:13-1:40 and 2:37-3:06
Sound of Silence, Distrurbed (4:08)
This hill is whatever you want it to be. Empty the tank and leave nothing.
Take a victory lap:
I'm so Tired, Beatles
Stretch off bike:
Unsteady, X Ambassadors