Baby or Pro! (1348)
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I have beginners and experienced cyclists in my class...so recovery songs are add to help beginners. I also make the pace faster than warm up to keep heart rate up! For my experienced riders...recovery can be seated-standing jogs-seated.
Warm Up-The Script-1st time-4:13 / Dynamite- 3:23
Pedal Drill-Teeth (GAGA)-3:40...slow stand w/ resistance last 40sec
Recovery-Rude Boy-3:25
Seated Hill-Sweet Child of Mine- 5:56...add resistance per 30sec
Recovery-Hump De Bump (Red Hot Chili Pep)- 3:32
LIfts-Tootsie Roll-4:02...8-4-2 counts...w/ resistance
Recovery-Break your Heart (Taio Cruz)3:06
Rolling Hill- Disturbia (Remix Craig C)-4:03...standing at end
Recovery-Marry U (B.Mars)-3:50
Sprints-Ola Ole(Jessy Matador)-2:51..20(50% +)/15(70%) /10 (80%+)...hover
Cool down Bike-Because of U (Ne-YO)-3:44...slow Hrt Rate coming off sprints
Cool down Bike to floor-Shinedown-3:42
Floor stretches-Jar of Hearts-3:33
Submitted by Cassu from SC on 1/27/11
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