January High Energy/Interval Ride

36 working minutes (12 x 3) with 2 recoveries.

Stress to students that the objective is to stay aerobic (not over 85% HR) while working and get your HR down as quick and possible to 65% in the recovery.

***

1. Baba O’Riley - The Who (5:01) Warm up

***

Flat Road/Light Hill (80-100 RPM; 85% HR)
2. Pretty Please - Estelle (3:58) - Cadence check
3. Around the Bend - The Asteroids Galaxy (3:49)
4. This is Not the End - The Bravery (3:59)

Sit, Run, Jump, Run :: 30 seconds :: x6 = 12 minutes

Remind students to add enough resistance to balance their weight when coming out of saddle.

5. Hounds of Love - The Futureheads (3:03) Recover to 65% HR, Maintain

***

Moderate Hill (70-80 RPM; 85% HR)
6. Never Never Love -Pop Levi (3:08) - Cadence check
7. Hold On - KT Tunstall (2:58)
8. Bom Bom Bom - Living Things (3:05)
9. 10 AM Automatic - The Black Keys (2:59)

Sit, Run, Jump, Climb @ #3 :: 45 seconds :: x4 = 12 minutes

10. Cape Cod Kwassa Kwassa - Vampire Weekend (3:35) Recover to 65% HR, Maintain

Remind students that this is when they become physically exhausted and must rely on their mental strength to finish the ride feeling victorious.

***

Heavy Hill (60 RPM; 85% HR)
11. Sympathy for the Devil (Neptunes Remix) (5:54) - Cadence check
12. Bittersweet Symphony - The Verve (5:57)

Sit, Run, Jump, Climb @ #3 :: 1 minute :: x3 = 12 minutes

Ask students to close their eyes, focus on the hill, and find the balance between their body, their breath, and their bike.

***

Congratulate students on a great job. Remind them to breathe deeply, taking in the positive and letting go the negative. Give students two minutes to themselves, then continue stretching on bike.

13. Back to the Earth - Rusted Root (5:48) Cool down
14. Shine - Alcorus (3:54) Stretch
15. Make You Feel My Love - ADELE (3:32) Stretch