Spotify Playlist: 04.20.16
Warm Up: Can’t Always Get What You Want (6:07)
Never Gets Old, Nathaniel Rateliff & The Night Sweats (4:14): Fast Flat! Add where you need it here to get the blood pumping.
Let’s Go, The Phantoms (3:12): Light pushes on the chorus.
Waiting for the End, Linkin Park (3:52): Heading up hill.
Stand heavy :44-1:06 leave resistance. Sit and push 1:07-1:30 Back off recovery
Stand heavy 1:55-2:16 leave resistance. Sit and push 2:17 – 2:40 Back off recovery
Stand heavy 3:03-3:25 leave resistance. Sit and push 3:26 – end
Attack, Thirty Seconds to Mars (3:08): Light standing climb, pull it down for a push here: :33, 1:20, 2:03
Everybody Talk, Neon Trees (2:59): sprints here: :30, 1:11, 2:09, 2:43
Pursuit, Gesaffelstein (4:08): Settle in to your flat road. @ :35 p/u pace and add. @ :52 add, stand, run 1:09 add, 1:27 standing climb/add, 2:02 add and slow/sit 2:55 p/u pace, 3:12 p/u pace, 3:29 stand to finish.
Want You Back *NSYNC (3:22): Switchbacks here: :58-1:12, 1:53-2:07, 2:50-end
Karma, Hardline (4:10) Heavy in saddle pushes here: Add BIG 1:13-1:31 and 2:36-2:56
Welcome to the Show (3:21) Standing climb, then pull into the saddle for a push on the chorus. Down here: 1:35-2:11, 2:30-end
My Body, Young The Giant (4:04) Switchbacks! :59, 1:58, 3:27
Supremacy, Muse (4:55) Back in the saddle for a moderate hill. When chorus hits, add resistance and pick up speed. Give what you can. Slow back down and repeat for second chorus (2:04 & 3:46)
Beethoven vs Chemical Brothers (3:45) p/u the pace on the flat road. Add sprint resistance @ :58. First sprint here: 1:40-1:58 and 3:10 – end
Walk, Foo Fighters (4:16) Find your threshold. This is it! 1:37 p/u pace. 2:06 add/hold. 3:08 stand, 3:46 sit and push home!
Cool down and stretch: Unsteady, X Ambassadors, A Case of You, James Blake, Don't Wanna Be Your Girl, Wet.