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90 Minute Extended Ride! A little of Everything! (1115)
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Hi Everyone,
This is my first time posting; I love the site, so much more laid back than others!! I hope you can use this 90 minute extended class profile!!
Our gym does a 90 minute extended Cycle class each Saturday. Here is what I have for tomorrow. It consists of 3 segments as follows:
- 31 mins of Put it all Together Pyramid Intervals: taking 5 moves, do each for the alloted time, w/ a 30 sec break in between. Once you've gotten through all 5 moves & 5 breaks, string all 5 moves together with no break in between. The alloted times get longer & longer, as you'll see below.
- 35 mins of Strength/Hills: I basically took the "Out" portion of an Out & Back class I do. I play around with the hills on this alot. I like to do a lot of surges & up the hills; will do jumps, pyramid surges, etc.
- 11 mins - Race Pace Effort & Hill Drills: 4 mins of Race Pace Effort followed by the mini hill drill posted by Janna (thank you!!).
Hope you can use this!
Tara
| WARM-UP | RIGHT HERE RIGHT NOW | 0:04:03 | |
| 1 | Warm-up - pick ups for 20 seconds toward the end | ||
| SEGMENT ONE - PUT IT TOGETHER PYRAMID - 31 MINS | |||
| 1st STAGE - 7.5 MINUTES | |||
| 2 | 30 SECS SPRINTS / 30 SECS RECOVERY | IN MY HOUSE - MARY JANE GIRLS | 0:05:01 |
| 30 SECS SEATED CLIMB / 30 SECS RECOVERY | |||
| 30 SECS STANDING RUN / 30 SECS RECOVERY | |||
| 30 SECS STANDING HEAVY CLIMB / 30 SECS REC | |||
| 30 SECS JUMPS / 30 SECS RECOVERY | |||
| 3 |
PUT IT ALL TOGETHER - 2.5 MINS - ALL 5 MOVES WITH NO RECOVERY IN B/T |
BOOM - CRYSTAL METHOD/POD |
0:03:32 |
| RECOVERY REST OF SONG | |||
| 2ND STAGE - 10 MINUTES | |||
| 4 | 45 SECS SPRINTS / 30 SECS RECOVERY | FREEDOM '90-GEORGE MICHAEL | 0:06:30 |
| 45 SECS SEATED CLIMB / 30 SECS RECOVERY | |||
| 45 SECS STANDING RUN / 30 SECS RECOVERY | |||
| 45 SECS STANDING HEAVY CLIMB / 30 REC | |||
| 45 SECS JUMPS / 30 SECS RECOVERY | |||
| 5 | PUT IT ALL TOGETHER - 3:45 | DANCE FLOOR ANTHEM-FALLOUT BOY | 0:04:04 |
| 3RD STAGE - 12.5 MINUTES | |||
| 6 | 1 MIN SPRINTS / 30 SECS RECOVERY | KIDS IN AMERICA-CASCADA | 0:03:00 |
| 1 MIN SEATED CLIMB / 30 SECS REC | |||
| 7 | 1 MIN STANDING RUN / 30 SECS REC | LEGS-ZZ TOP | 0:04:30 |
| 1 MIN HEAVY STANDING CLIMB / 30 SECS REC | |||
| 1 MIN JUMPS / 30 SECS REC | |||
| 8 | PUT IT ALL TOGETHER: 5 MINS | SMELLS LIKE TEEN SPIRIT-NIRVANA | 0:05:00 |
| RECOVERY |
I CAN'T GET NO SATISFACTION-ADAM LAMBERT FROM AMERICAN IDOL |
0:01:59 | |
| SEGMENT TWO - STRENGTH / HILLS - 35 MINS | |||
| 2 MINS UP THE HILL / 1 MIN DOWN | BOM BOM BOM-THE GORILLAZ | 0:03:06 | |
| 3 MINS UP THE HILL / 52 SECS DOWN - JOH / SOH |
BAD INFLUENCE-PINK |
0:03:36 | |
| 4 MINS UP THE HILL / 33 SECS DOWN | BRING ME TO LIFE-EVANESCENCE | 0:03:57 | |
| HEAVY STANDING CLIMB - 7 TO 8 | BOYS OF SUMMER-DON HENLEY | 0:04:53 | |
| SURGE LAST 15 TO 20 OF EACH MINUTE | |||
| 2 MINS RECOVERY | WHEN I'M GONE-3 DOORS DOWN | 0:04:11 | |
| 2 MINS BUILD NEXT HILL | |||
| 4 MINS HEAVY AS CAN MANAGE | DRIFT AWAY-UNCLE KRACKER | 0:03:58 | |
| 3 MINS DROP SOME | THE REAL THING-BO BICE | 0:03:07 | |
| 2 MINS DROP SOME | CALL ME WHEN YOU'RE SOBER-EVANESCENCE | 0:03:34 | |
| 1 MIN DROP SOME | |||
| SPEED INTERVALS 30 ON / 30 OFF | MONY MONY-BILLY IDOL | 0:05:02 | |
| RECOVERY | LITTLE OF YOUR TIME-MAROON 5 | 0:02:17 | |
| SEGMENT THREE - RACE PACE EFFORT & HILL DRILL | |||
| RACE PACE | IN AND OUT OF LOVE-ARMIN VAN BUUREN | 0:04:00 | |
| :15 HOVER STC - HEAVY RES | SOUTHERN SUN-PAUL OAKENFOLD | 0:06:58 | |
| :45 STANDING SPRINT | |||
| :30 HOVER STC - HEAVY RES | |||
| :30 STANDING SPRINT | |||
| :45 HOVER STC - HEAVY RES | |||
| :15 STANDING SPRINT | |||
| DO 2X - 1 MIN RECOVERY IN BETWEEN | |||
| COOLDOWN | HOME SWEET HOME-CARRIE UNDERWOOD | 0:03:38 | |
| COOLDOWN | THE CLIMB-MILEY CYRUS | 0:03:55 | |
| 2009-03-14 SAT 90 MINS.xlsx | 1:33:51 |
Submitted by tsbjax from USA on 3/13/09
Email: tsballard@gmail.com