February Strength Ride

Mimicking rolling countryside, this ride gets progressively harder with the length of the hill and finishes with high energy runs and jumps.

HR 75-85%
60-80 RPM

1. Jai Ho - Slumdog Millionaire OST (5:19) Warm up

2. Lost! - Colplay (3:55) Light Hill 80 RPM
2 min - Seated climb
1 min 30 sec - Standing climb
30 sec - Flat road, Recovery

3. Home - Marc Broussard (5:05) Light Hill 80 RPM
3 min - Seated climb
1 min 30 sec - Standing climb
30 sec - Flat road, Recovery

4. Bittersweet Symphony - The Verve (5:57) Moderate Hill 70 RPM
4 min - Seated climb
1 min 30 sec - Standing climb
30 sec - Flat road

Moderate Hill 70 RPM
5. Crawl - Kings of Leon (4:06) Moderate Hill
6. Eye of the Tiger - Survivor (4:05)
4 min - Seated climb
4 min - Standing climb

7. Paper Planes - Slumdog Millionaire OST (5:49) 80-110 RPM
Flat road - Recover, then Push - Maintain 75%

Transition into seated climb for a final push uphill. Steep. Build intensity.

Heavy Hill 60 RPM
8. Nikka Costa - Everybody Got Their Something (4:21)
9. Just Like You Imagined - NIN (3:52)
4 min - Seated climb
4 min - Standing climb
30 sec - Flat road

Finish out ride with high energy, feeling victorious.

10. Around the Bend - The Asteroids Galaxy (3:49)
1 min – Running w/ resistance
1 min – Jumps on a hill
x2

12. Strawberry Swing - Cold Play (4:10) Cool down
13. Over the Rainbow - Israel Kamakawiwo'ole (3:32) Stretch
14. Beautiful Girl - INXS (3:10) Stretch