Spotify Playlist: 12.10.14
Warm Up: Take me to Church, Hoozier - DJ Mike Mix/Peter G Rmix (5:08)
Phase 1:
Work that Body, Walk the Moon (2:56) Find your base climb – (5/6 on a 1-10 scale) can only talk in 2-3 word sentences - Up on chorus to wake up those legs!
The Catalyst, Linkin Park (5:40)
15 sec seated climb / 15 sec st climb
30 sec seated climb / 30 sec st climb
45 sec seated climb / 45 sec st climb
60 sec seated climb / 60 sec st climb
Bang My Head, David Guetta/Sia (3:53) Seated climb – moderate then hard, fast push - standing climb (1:10, 2:28, 3:16)
Lump, Presidents of the United States (2:14) Flat road. Rider’s choice of where to take their recovery if they need it. Mentally prepare for Phase 1's last push.
Animal, XOV (3:19)
Seated climb for 1 min
Standing Climb for 30 secs
Add Resistance Repeat
Honey I’m Good, Andy Grammar (3:19 Flat road, sprint through the chorus (:31, 1:26, 2:22) - This song was so fun!
Jaguar, Mogwai (2:10) Quick Flat Road to Recover
Phase 2:
Rebel’s Theme Flux Pavilion (4:53) Back to climbing! Take it back to your base hill. From here, add resistance every 30 seconds for the duration of the song. Extra challenge: Add speed, through the heavy tension, during the chorus. My participants came up to a standing climb on the speed increases. (Optional speed increase here - :30, 1:45, 4:15)
Thing Called Love, The Darkness (3:36) Seated climb, pick up pace on chorus – just enough for a thigh burn, add resistance and slow back down, repeat.
Divine Sorrow, Wyclef ft Avicci (4:39) Steady standing climb, surge in the saddle on the chorus – hold resistance X2 (1:48, 4:00)
Smooth Criminal, Michael Jackson (4:18) Starting on a moderate/heavy hill. Every 45 seconds increase cadence slightly – finish fast!
Cool down: Speakers, Sam Hunt & I Won’t Let You Go, James Morrison
Enjoy!