Mix it up (1368)
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This routine has a little bit of everything. Hills, jumps, sprints, endurance. Enjoy! 45 minute class
1. Magic - B.O.B - warmup
2. Viva la Vida - Cold Play - 1st fairly light climb out of saddle
3. Janis Joplin - Me and Bobby McGee - keep same tension as first climb (#2) seated climb, heavy...out of seat push at the end when the song picks up pace.
4. Ocean Avenue - Yellowcard: sprints on chorus
5. Teenage Dream - Katy Perry. Medium climb, slow heavy 2 count jumps during chorus.
6. Til the World ends - Britney Spears - sprints during chorus. HIgh cadence recovery in between.
7. Seated at first , then start the light climb at :43, have a seat at 1:00, then fast two count jumps from 1:21-1:37 then repeat. You will hear the beat change....for each rest, climb, and jumps.
8. So What- Pink, climb. Start at flat road, one full turn every 30 seconds in the saddle until you need to stand, continue and finish song climbing, still turning every 30 sec.
9. Played a live - Safri Duo: Awesome song for endurance. last working song... Try and keep the beat of the music the ENTIRE song... there is a 1:30 break in the middle for a rest, then it starts up again... Push yourself to kep the beat.
10. End of the World - Clear Conscience - Cool down out of saddle
11. Fidelity - Regina Spektor: last cool down in saddle and stretch.
Submitted by South River Spin from Annapolis, Maryland on 6/16/11