Without further ado . . . .
Spotify Playlist: 03.04.15
Warm Up: Swamp Thing, The Grid (7:15)
Bust a Move, Glee Cast (4:24) Slow hill, moderate resistance. Push here: :48, 1:37, 2:26, 3:46
Fright Train, Robbie Tronco (4:20): Race the Train! Two times we have to beat the train. 1:35 start pushing pace, 2:00 almost a sprint – 2:30, then recover. 2nd train: 2:50 push pace, 3:30 almost sprint – 3:55.
You Give Love a Bad Name, Bon Jovi (3:44) Standing attacks (1:01, 2:02, 2:55)
Hero of the Day (Live), Metallica (4:45) Big hill, upwards until 2:25 then pick up pace. Then at 3:20, come out of saddle for push to finish.
If We Ever Meet Again (4:53) Rolling Hills: Find a quick flat road for down hill, then up and heavy here: :40, 1:48, 2:50, 3:20
Shot me Down, David Guetta/Skylar Grey (3:11) Two sprints on chorus. Full recovery in between.
Piece of My Heart, Melissa Etheridge (4:24): 30 sec adds through song for a heavy hill finish. Use chorus to come out of the saddle for a break if needed. .
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, FOB Ft 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!
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