Indoor Fun Run!!! (1281)
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Indoor Cycling Routine - 60+ minutes w/warm-up & cool-down
Time Song Routine Gears RPM 3:50 Fine Without You Warmup 3,5,7 seated & 9 standing 60+ (INT) 1:17, 2:34 (breathing) 2:12 Boom Boom Pow Jumps 5 Jump 10 seconds (START) Standing 0:29, 5 sets Rest 10 seconds 3:36 In The End S/Std Run 4, 6 seated & 10, 12 standing 70,85 --- 60,75 (START) Standing (run on chorus) 3:05 You're Going Down Sprint 5 120 --- 90 (START) 0:14 Lef&Rgt Side, 15secs 2:21 Amazing Lft,Rgt,Cnt 4 80 (START) 0:15, 0:46, 4 Sets LCL,RCR/LCR,RCL 3:17 Chillin S/Std Climb 6,8 seated & 10,12,14 std 80->70 --- 60->50 7,9 seated & 11, 13, 16 std 3:55 Right Here Right Now Downhill 5,6,8 100->90->85 (GEAR UP) 1:30, 2:45 2:42 Mess Around Pace Ride 4+ seated/standing 60+ (must stand at least once 30secs) 4:38 Forever S/Std Climb 5,8,10,12s & 14,15,16,17std var 10 secs in each gear 2:32 Crazy Train Pushups 6 spd up after set (START) 0:32, 5 sets 3:49 Rockstar Remix Sprint 3 (by rows,ladies,fellas) 120 --- 90 2:43 Day & Night Remix Jumps 7,9,11 Jump 10 seconds (START) Sitting 0:38, 5 sets Rest 10 seconds 3:40 Hot N Cold Pushups 4 seated & 11 standing 80 (START) 0:30 , 7 sets (stand also) 3:55 I Get It S/Std Run 6,7 seated & 12,13 standing 70->85 --- 65->80 4:09 Break Up Hills 5,6,7 std & 11,12,13 std (3sets) var 3:20 Tick Tock Gymnastics 6 (on chorus) var (START) Standing 0:31, (ride seated) 80 4:22 Not Gonna Get Us SlowFast {1} 7->3s & 15->11std 70 -- 100 seated {2} 8->4s & 16->12std 50 -- 80 standing {3} 9->5s & 17-> 13std 4:05 So Far Away Cool Down out var 3:49 Summer Nights Cool Down out var
Submitted by nshidbaby from Houston on 5/11/10
Email: nshid@hotmail.com