Not a member? Register Now!
ADHD Ride (1387)
Login to rate this routine
Keep Switching it up...
11/29/11
1. Rude Boy – warm up
2. Shut up – Start with sprints, 20 on/20 off - add resistance after the first minute
3. Rock Your Body- Climb 1 minute light, 1 minute med, 2 minutes high
4. Kids – Gear 12 jumps for 1 minute. 4up 4 down
5. Check it out - - 30 seconds flat @3, 1 minute @10-15, 1 minute @15-20 out of saddle, 30 seconds @ 20+
6. Seven Nation Army - 1 minute @10-15, 1 minute 1 @15-20 out of saddle, 1 minute @ 20+
7. Break Your Heart - 2 min standing jog @ hand position 2 @ 70-80 rpms, relax that breathing maintain your cadence
8. Teen Spirit - 40 sec seated climb @ 60 rpms, 20 sec sprint on hill X's4
9. Everybody’s Got Their Something – 4 Minute Hill, 45 On/ 15 off
10. Cooler than me –Gear 12 jumps for 1 minute. 4up 4 down
11. Misery - 8 + 30 seconds fast, 30 standing, add 2, 30 fast, 30 standing, add 2 30 fast, 30 standing
12. Paper Planes - Start with med. tension and do bursts of power every 30 seconds for 10 seconds duration, followed by a 1/4 turn increase in tension.
13. Party Rock Anthem – Climb with Sprints
14. Rollin – High Resistence Sprints
15. Cool Down – Im Yours
Submitted by PittsburghSpinGirl from Pittsburgh, PA on 11/29/11
Email: kkballina@gmail.com