March Ride :: Cruising to the 80s

HR 75-85%

1. Addicted to Love - Robert Palmer (6:04) Warm Up

Starting with high energy to get HR in the zone.
2. Hungry Like the Wolf - Duran Duran (3:25) 80-100 RPM
2 min - Flat road/Light hill
1 min 30 sec - Run

Next, two rolling hills.
3. Come on Eileen - Dexy's Midnight Runners (4:00)
3 min - Seated climb - Moderate hill - 70 RPM
1 min - Seated downhill - Decrease resistance, Increase cadence - 80-100 RPM

4. Livin' on a Prayer - Bon Jovi (4:09)
3 min - Standing climb - Moderate hill - 70 RPM
1 min - Seated downhill - Decrease resistance, Increase cadence - 80-100 RPM

5. Footloose - Kenny Loggins (3:43) Jumps
HR 85%, 92% ok

6. Panama - Van Halen (3:32) Flat road - Recover, then Push - Maintain 65-75%

Getting back in the HR zone with high energy.
7. Faith - George Michael (3:13) 80-100 RPM
30 sec - Run
30 sec - Flat road/Light climb
x3

Long, smooth climb to the top, increasing resistance & decreasing cadence.
8. Eye of the Tiger - Survivor (4:09) 80-70 RPM
4 min - Seated climb - Light/Moderate hill
+1 gear @ 2:00

9. I Love Rock N' Roll - Joan Jett & The Blackhearts (2:56) 70 RPM
3 min - Seated climb - Moderate hill
+1 gear / min = 2 gears

10. In Your Eyes - Peter Gabriel (5:27) 70-60 RPM
5 min - Standing climb - Moderate/Heavy hill
+1 gear / min - 4 gears
30 sec - Seated downhill - Decrease resistance, Increase cadence - 80-100 RPM

Finish out the ride with blowout sprints, feeling victorious.
11. Talk Dirty to Me - Poison (3:45) 100-110 RPM, 85-92%
Sprints - 3 sets
1:07-1:30
1:55-2:20
2:50-3:26

12. Forever Young - Rod Stewart (4:05) Cool down, Stretch on bike
13. Bad - U2 (6:00) Stretch off bike
14. Beautiful Girl - INXS (3:10)