Spotify Playlist: 04.08.15
Warm Up: Electric Feel (5:27)
Warrior Concerto, The Glitch Mob (3:39) Start Picking up the pace for a flat road. :46 add a light hill and stand, keeping the pace quick for a hill. Down at 1:52 for a quick break. Back up at 2:18. Down at 3:06 for the finish.
Land of Confusion, Disturbed (4:47) Drill One: 30/40/60 seconds moderate to heavy seated climb, 10 second rest
Gold, Imagine Dragons (3:36) Seated climb, light. Switchbacks on chorus: :39, 1:44, 2:37 out of saddle
Interlude, Lo-Fang (:30) Recovery as needed
Conquistador, Thirty Seconds (3:12) Standing Climb, sprint on chorus (:44-58, 1;27-1:56, 2:38-3:07)
Hold On, Twin Atlantic (3:36) Sprints on chorus – take your time, because they are loooong! :45-1:11, 1:55-2:35, 3:01-end
Against All Odds, Jay Smith (3:45) Hard hill. Steep and Fast. Optional push out of saddle on chorus.
Ninja, The Fold (2:29) Recovery as needed - don't laugh .... I dare you.
Demons Remix, Imagine Dragon (3:17) Rolling Hills
Starting uphill
Downhill sprint from 1:14 – 1:31
Back up hill
Downhill sprint from 2:32 – end
Swamp Thing, The Grid (Peter G Remix) (4:36) Fast Flat, Pick up that pace and get moving. Add slight resistance, while holding pace at :51, 1:33, 2:40, 3:36, 4:04
Kuvera, ES Posthumus (4:05) Start your climb. @ 1:01 stand up for push then add. @ 2:05 sit down for push then add @ 3:21 stand for final push
Interlude, Muse (:38) Recovery before the final push.
Save Me, Globus (5:55) Slow Hill stand for a push on chorus, then add here: 2:33, 3:09, 4:33, 5:10
Cool down: Jay Smith, Never Ever & Eddie Vedder, You've Got to Hide Your Love