Spotify Playlist: 05.04.15
Warm Up: Sweet Child O Mine, Vitamin String Quartet (6:26) Warm Up
Supersoaker, Kings of Leon (3:50) Pick up that flat road and put some distance on those tires. Add resistance: 1:09, 1:58, 2:32
Closer to the edge, 30 Seconds to Mars (4:33): Moderate hill, surge and add, repeat (1:00, 2:06, 3:19)
On top of the World, Imagine Dragon (3:10) Standing attacks (:46, 1:31, 2:01, 2:38)
Hero of the Day, Metallica (4:45) Big hill, upwards until 2:25 pick up pace. Then at 3:20, come out of saddle for push to finish.
Honey I’m Good, Andy Grammar (3:19) Sprints: :31, 1:26, 2:22 – last one is long!
Terrible Lie, Nine Inch Nails (4:39): 30 sec adds – come out on chorus for butt break.
Howlin, The Black Keys (3:12) Flat road – tap, tap, tap, then off, off, off. Repeat.
Kryptonite, 3 Doors Down (3:54) Switchback out of saddle: (:48-1:10, 1:30-3:12, 2:51-3:12)
Beat it, Fall Out Boy, John Mayer (3:49): Speed drills. 10/10, 20/20, 30/30, 20/20, 10/10
Come with me Now, Kongos (3:32): Add some hill. At 2:35 – come out of saddle for a speedy hill finish!
Star Wars, Buckerheads (1:54): Border a sprint here and hold on. Imagine your finish line up ahead and hurry home! Feel the Force!
Addicted to Love, Florence and the Machine & Break, Sara Skinner: Cool down