Add Some Resistance and stand up on the bike…..get your legs moving with the beat, watch mine and try to match my pace. When we are standing on the bike…balance your weight evenly over the pedals, use hands for balance only, core in, back straight – feel tapping of the saddle on your glutes

Speed it up from a jog to a run

We are going to get some water, and take a seat….we are starting up a hill, add some resistance so you feel a push point at 3:00 – explain clock and push point

 

Hill Just got steep – add resistance and feel push point at 1:00…we are going to add more in a minute…your feet should be moving with the cadence of the music…if they are going faster, add more resistance – show those quads that you love them

 

Mony Mony – Billy Idol – 5:00 – we are going to be at a jogging speed with some power surges at the chorus, we will stand for the first two and then stay seated for the second 2.

You want to make sure you have enough gear on your bike, it is less stress on your knees and ankles when your major muscles are working and absorbing that resistance

40-1:02 – power surge, ahead for 22 seconds

Make sure weight is centered over our pedals, back straight, shoulders dropped

1:42-2:04 – power surge - let’s take a seat but keep that resistance on – take a seat, but don’t touch that resistance

2:56-3:17 – Power Surge – one more after this

3:58 til end of song 5:00

 

Where She Begins – Social Distortion – 5:04 -   get some water – sprints start in 40 seconds

Sprint Intervals – 20 Seconds on and 30 Second Breaks, then 30 SECONDS with 40 SECOND BREAK

40-60 – SPRINT

1:30-1:50 – SPRINT

2:20-2:40 – SPRINT

3:10-3:30 – SPRINT

4:00-4:30 – SPRINT

 

Take a minute, get some water…..you guys did awesome – great job!

This is going to be a recovery for a while, then we are going to surge ahead – add some resistance and make sure you are on that hill

2:56-3:29 – surge ahead

4:28 for 30 seconds

Seated again til end of song

 

39-1:02 – surge ahead

1:34-2:06 – surge ahead

2:31- hold it until the end of the song….

 

Stand Up and get out of the saddle we are going to work on our glutes on this song

56-1:12

1:53-2:09

2:42 – hold for 30 seconds

 

Have a seat – at the chorus we are going to stand up and charge

30-1:00 – charge

1:00-1:35 – back on pace

1:35-2:05 – charge

2:05-2:35 – hold it for 30 more seconds

2:35-2:55 – 1 minute left - back on pace

2:45-3:30 – charge

3:30-3:40 – decrease intensity

 

Fast…Faster…Fastest

Fast is jogging pace, Faster is running, and fastest is sprinting

We will do 30 seconds, 20 seconds, 10 seconds – Four Times

 

Last Hill of the Day – this is a quad burner, we are going to add resistance every minute for this 5 minute long hill – once we are at the top, we are done!

Basically if you stop pedaling, you can’t start again

 

Cool Down and Stretches