Happy Hour Loop (1204)
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I love loops and pyramids. Try this loop, complete with my "Happy Hour" playlist. Complete the loop 5 times, add 5 minute warm up, 5 minute cool down, and you have an hour routine. After taking several other instructors classes recently, I have learned that my Level 6 may be someone elses flat road. So, here's what my levels feel like for me:
Level 1 – to me, this is less than flat, maybe used when cooling down. Level 2 – Flat road Level 3 – you can sprint here and still have control Level 4 – small hill Level 5 – moderate hill Level 6 – steep hill Level 7 – steeper hill, feel like you need to stand Level 8 – very steep hill Level 9 – extremely steep, could maintain 60 RPMs for a couple minutes Level 10 – steepest
3 Minutes seated
minute 1 -Level 4 last :15 sprint
minute 2- Level 5 last :15 sprint
minute 3- Level 6 last :15 sprint
:60 standing Climb (leaving above gears on)
:60 standing Attacks (:10 on/:05 off)
:60 Hover
:60 standing Attacks (:10 on/:05 off)
:60 seated removing 1 gear every :20
:60 standing Attacks (:10 on/:05 off)
:60 seated Flat 100-120 RPMs
Happy Hour Playlist:
Tubthumping – Chumbawumba
Tick Tock – Kesha ft. P.Diddy
Love Drunk – Boys Like Girls
Champagne – CAVO
Whiskey Hangover – Godsmack
I Gotta Feeling – Black Eyed Peas
I Drink Alone – George Thorogood (this song is a little slower…booo!)
Mas Tequila – Sammy Hagar
Burn it to the Ground – Nickelback
Brass Monkey – Beastie Boys
Tipsy – J Kwon
Nightrain – Guns N’ Roses
Girls on the Dance Floor – Far-East Movement
Something in Your Mouth – Nickelback
Bartender – Rehab (edited version of course)
Submitted by Misty from Chattanooga, TN on 10/22/09
Email: red67stang@comcast.net