Inspiration:  Time for a HIIT RIDE!

Two versions of THE RISING, named for the Dallas Stars 2016 track.  Several sprint and attack intervals in this ride, along with some steady hill climbs and jumps…and a “free” track.  Each of the 9+ interval tracks has two sets of racing intervals 15-40 seconds.

Over the holiday weekend, I was binging on the 2007+ 5 season series Damages…the theme song by The VLA is trapped in my head, and on the ride too!

I discovered Freya Ridings while building this ride playlist and profile…check out the two videos featuring her, below.

Have a great week and ENJOY THE RIDE!

Genre: Alternative, EDM, Pop, Rock

Duration:  63 minutes / 47 minutes

Playlist and Ride Profile:

Warm up – Small Talk / Katy Perry

Seated Hill with Standing Sprints – Lullaby (GATTUSO Remix) / R3HAB, Mike Williams, GATTUSO

Alt Seated / Standing Hill (quicker pace while standing) – I Just Wanna Shine / Fitz and The Tantrums

Quick Seated flat with increasing resistance – Damages Theme:  When I Am Through With You / The VLA

Extended Heavy Climb with powerful punch in the last minute – To The Ground / Death Cab for Cutie

Alt Seated Climb with 3 sets of Jumps on a Hill – Special / Simple Creatures

Seated Flat with Surges – whywhywhy / MisterWives

Battle Sprints – One Thing Right (Subshock & Evangelos Remix) / Marshmello, Kane Brown, Subshock & Evangelos

Quick Seated flat with more Surges – Nightcrawling / Youngr

Power Climb out of the saddle – Black Bull / Foals

Deep Rhythmic Climb…Alt Seated and Standing (optional Figure 8’s) – Waking Up / MJ Cole, Cedric Gervais, Freya Ridings

Back to Back Seated / Standing Sprints PART 1 – Bones (Hook N Sling Remix) / Galantis, OneRepublic, Hook N Sling

Back to Back Seated / Standing Sprints PART 2 – Get Away (GATTUSO Remix) / Breathe Carolina, Rama Duke, Asketa & Natan Chaim, GATTUSO

Free Track / Active Recovery – All Star (Breathe Carolina Remix), Smash Mouth, Breathe Carolina

Max Power Attacks on a Hill – Home / Martin Garrix, Bonn

Sprint Intervals – Wild Like The Wind (Benny Benassi & DJ Licious Remix) / Deorro, Benny Benassi, DJ Licious

Final Hill…Seated to Powerful Standing Finish – The Rising / Dallas Stars

Final Sprints (Seated or Standing) – I Got Ya Babe / Pascal & Pearce, Locnville

Cool down & Stretch – OKAY OKAY / Alessia Cara

On Spotify:

Hour class version

45 Minute class version

On YouTube:  (The music in this video is slower than the Spotify track)

Also found this beautiful video / “life-changing” song performed by Freya Ridings…Lost Without You (maybe a future Cool down track)

SPin the News:

First Look: The New Indoor Bike From Stages

https://www.bicycling.com/bikes-gear/a28913630/stagesbike-news/