From Sea to Shining Hills (1205)
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This Spin Routine will take you from Warm-up to Cool Down with intensity of riding outisde from a Sea Level Sprint to 1000 feet in 56 minutes of Pyramid Hills, challenging straight up inclines from seated to standing, a few lifts to minor league sprint and a few more to major league sprint.
Warm-up: Song: "Meet me on the Equinox" (Death Cab for Cuties) 3:45
Sprint: Song: "Faster Ride" (Cartels) 4 Varialble Sprints 15 seconds, 20 seconds, 25 seconds, 30 seconds (Recovery the same) 3:29
Hill 1: Song: "Wheels" (Foo Fighters) Increase resistance/cadence every 45 seconds, 1st three in the saddle last on increase # 4, you are out of the saddle and hold it. (4:38)
Hill 2: Song: "If I could Fly" (Joe Satriani) It's a rolling hill with small increases and decreases in resistance and large increases in resistance; keeping the same cadence all all the way; in and out of the saddle (6:31)
Hill 3: Song "All the Right Moves (One Republic) One large increase in resistance; cadence increases and decreases every 30 seconds from quick to quicker, to slow pace and repeat (3:59)
Rolling Hill: Song: "New Born Friend" (Seal) Increase and decrease resistance every 30 seconds and Increase and Decrease Resistance often; All seated (9:11)
Steep hill: Song: "Don't Look Back in Anger" (Oasis) Six increases in resistance on #4 out of saddle; but you will go back to saddle briefly with increases #5 & #6 (4:48)
Sprints: Song: "Ready to Roll" (Jet Black Stare) 3 30 secon sprints with 30 second recoverys (3:11)
Hills with a short Sprint in the middle: Song : "Chasing the Daylight" (Phillip LaRue); Short climbs finishing with short 15 second sprints and 15-30 second recoverys (4:35)
A hill to the end: Song: "Kings and Queens" (30 seconds to Mars) a Pyramid Hill thank gets steeper on each portion, your recovery is getting out of saddle on the 30 seconds and slowing the pace, resistance only goes up (5:48)
Recovery: Song: "Seize the Day" (Carolyn Arrends) Stretches breathing to your diaphram
Submitted by TRI Tacoma from Tacoma, WA on 10/25/09