Plenty of opportunities to battle some serious hills, coupled with plenty of recovery. This class leaves your quads and hamstrings happy, and wanting (no?) more!
Spotify Playlist: 1.19.15
Warmup. Starting at a solid base of resistance (a slight incline), and tap resistance every 30 seconds or so for the last 2 minutes.
Come Together, Aerosmith (3:45) Hook the beat. This is your climb pace. Find your groove.
Speed Demon, MJ (4:02) 3 minutes Seated Climb – 3 minutes Find a moderate hill, resistance around 70%. Take cadence after the first 30 secs to determine starting point. Shoot for 18 revolutions in 15 seconds. Adjust as necessary, take again in 20 seconds.
1 minute Flat Road, Downhill – if you need it.
Warriors, Imagine Dragon (2:50) 2 minutes Seated Climb – 2 minutes Repeat the same hill only we are going to crank it up a bit. Double time! Take cadence check and shoot for as close to 21 as possible. Take 20 seconds to adjust before we take cadence again. Remember this is the same hill we just road, only we are riding it faster. The good news, we’ll get to the top sooner!
Flight of the Bumblebee, David Garrett (1:19) Recovery – a quick minute to catch breathe and grab some water.
Irresistible, FOB (3:27) (:53, 1:58, 2:55) / Back Home, Andy Grammer (3:19) (:47, 1:38, 2:38) Very heavy hills out of the saddle in hand position 3. Pick up your pace and attack the hill! Recovery on verse.
Mombasa, 2Chellos (3:33)
Endurance ride. Pick a position, resistance, and cadence and KEEP IT for the whole song. Take as much time as you need on this one. Then join back when ready.
Jump, Van Halen (4:00)
30 Secs Standing Climb
30 Secs Standing Run + restistance
Repeat X3
Billie Jean, Breathe Carolina (4:02) Start on flat. Heavy hills, uphill on: 1:04-1:20, 2:23-2:40, 3:30-3:50
Dancing with Myself, Billy Idol (3:17) Recovery until you are back down, then take it through standing run, standing climb, seated flat 20 secs each.
Boys of Summer, Ataris (4:18) Rolling Hills
0 - :45 – running with resistance
:45 – 1:25 – standing climb
1:25 – 1:45 – running with resistance
1:45 – 2:00 – standing climb
recover
2:58 – 3:15 – running with resistance
3:15 - 3:55 – standing climb
Supremacy, Muse (4:55)
30 sec seated climb / 30 sec st climb / 15 sec rest
45 sec seated climb / 45 sec st climb / 15 sec rest
60 sec seated climb / 60 sec st climb
Cooldown: Against All Odds, Phil Collins & Rise, Eddie Vedder