This 2016 mix uses a favorite 7-minute drill! Can also be done as a shorter 5-minute version. Breaking the ride into 1-minute segments: 1st minute is all seated, and each minute following…gradually more time standing, until the last minute which is all standing. Overall half the time is seated, half standing. I like the 7-minute version best.
Inspiration: For this ride I used longer tracks, 7-9 minutes, for more of an endurance theme…but no worries, still some intense sprinting to do this time. For the 4 Minutes track I used a drill from previous classes…the 1st minute is all seated, the 7th minute is all standing…the 2nd – 6th minute segments are progressively less seated and more standing in 10 second increments. I used this playlist / profile for two classes this week and got some great feedback…check it out!
Genre: Alternative, EDM, Pop
Approximate time: 64 minutes
Ride Profile & Tunes:
Warm Up / Seated & Standing Flat – Memories / Romeofoxtrott (7:39)
Seated Flat w/ Sprints – Ghost Town (Steven Redant Remix) / Adam Lambert (7:03)
Seated / Standing Hill – Twilight Zone / Golden Earring (7:58)
Continued Steep Hill Climb (Seated / Standing) – Riders On The Storm / The Doors (7:07)
Tabata Sprint…
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