Inspiration: Here’s to keeping our riders on the edge of their seats…class after class! Just finished up this one for the Monday morning Happy Hour…TGIMonday!
Check out the great new tracks by Calvin Harris, Hayden James, Imagine Dragons, The Knocks, Clean Bandit, Disturbed...and more!
About the Ride Profile…lots of quick work on this ride, a few hills mixed in.
For the Coach By Color info in the Profile, the scale works like this (overall, not just this profile):
🏳️ – Zone 1 – White – Lowest intensity, warm up & cool down, least amount of time in this zone…5-10% of the ride.
🔷 – Zone 2 – Blue – Good for Active Recovery between intense work, about 15% of the ride in this zone.
✳️ – Zone 3 – Green – Green for GO! Best for fat-burning…tempo pace, about 25% of the ride in this zone.
⚠️ – Zone 4 – Yellow – Hard work that can be sustained for an extended period, at the upper level equal to FTP, about 35% of the ride in this zone.
‼️ – Zone 5 – Red – The most intense part of the ride (includes Ring of Fire 🔥🔥 and Tunnel of Fire🔥🔥🔥), about 15-20% in this zone.
Genre: Alternative, Christian, EDM, Pop, Rock
Approximate time: 61 minutes
Playlist & Summary Ride Profile (with approx. CBC zones):
Warmup – I Found You / benny blanco, Calvin Harris (Zone 1-2)
Alt Seated / Standing Hill – Edge Of My Seat / TobyMac (Zone 2-4)
Sprints – Better Together / Hayden James, Running Touch (Zone 3-5)
Seated Climb – Machine / Imagine Dragons (Zone 4-5)
Tabata Sprints – The Twisting Knife / Danko Jones (Zone 3-4)
Quick Run – Resistance / Muse (Zone 4-5) GOOD TRACK FOR A FIVE MINUTE FTP TEST (in Zone 5 for 5m)!
Seated Climb / Running on a Hill – Everything Is Fine / Felix Cartal, REGN (Zone 4-5)
Power Climb – WaveWalker / Citizen Way, Bart Millard (Zone 3-5)
Alt Seated / Standing Hill with Optional Figure 8’s – In Time / CAZZETTE, Brando (Zone 3-5)
Jumps – Crazy Little Thing Called Love / Queen (Zone 3-4)
Seated / Standing Sprints – Conquerors (Part Two) / Hardwell (Zone 2-5)
Hill / Free Climb – Goodbyes (Remix) / The Knocks, Method Man (Zone 3-4)
Quick Seated Flat – Float / The New Pacific (Zone 3-4)
Rolling Hills – Baby / Clean Bandit, Marina and the Diamonds (Zone 3-5}
Seated to Standing Climb – X / Welshly Arms (Zone 4-5)
Sprints to the Finish – Illuminate / Afrojack, Matthew Koma (Zone 2-5)
Cool down & Stretch – Hold On to Memories / Disturbed (Zone 1)
SPin the News:
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Here’s a YouTube playlist for the full hour ride: https://www.youtube.com/playlist?list=PLoYQYqSL2F7Of-Bdfph4CnOZu2njU1rjq