Warm Up: Right Now, Van Halen (5:21) Settle in and move those feet. Time to raise your heart rate and warm your muscles.
Dance Rock Shake Pop, Jump Smokers (2:56) Start picking up the pace, adding a little each chorus until you hit a hard hill and you are breathing hard.
Transcendence, Lindsey Stirling (3:45) Rolling Hills
0-45 rest
45 – 1:15 speedy fast flat
1:16 – 2:00 Back up hill slowly
2:01 – 2:32 speedy fast flat
2:33 – 3:08 Back up hill slowly
3:09 – speedy fast flat
I’m a Believer, Weezer (2:59) Standing attacks 20 seconds (:27, 1:11, 1:55, 2:30)
Sidekick, Walk the Moon (2:55) Fast flat, add a turn on chorus keeping pace.
Blade Theme, Bryce (3:08)
Surge (:30)
Sprint (:47)
Recover
Surge (2:00)
Sprint (2:15)
Recover
Surge (2:45)
Sprint (3:03)
Recovery: XX Intro
Feel the change in feeling and music for the second half as you hit your hills.
Dragula, Rob Zombie (3:43) Hill Drills: 40 seconds moderate to heavy seated climb, 20 fast add, repeat
Our Demons, Glitch Mob (5:16) Hill Sprints
0 – 1: Add resistance for 1 minute to find a “steep, barely sustainable hill”
1 - 2: for the "over" portion of the drill, accelerate to your maximum sustainable pace for one minute.
2 - 3: Recovery
3 - 4: Add resistance for 1 minute to find a “steep, barely sustainable hill”
4 - 5: for the "over" portion of the drill, accelerate to your maximum sustainable pace for one minute.
5 – 6: Recovery
Speed Demon, MJ, Nero (4:08) Climb it up slow, coming out of the saddle for the chorus, just to gain footing and get under your hill.
Beat It, FOB (3:49)
Slight climb in the saddle, moderate resistance
Sprint on a hill here: (:52-1:11, 1:36-1:57, 2:50-)
Cool Down Glory, Common & John Legend, I'm on Fire, AWOLNATION