Endurance Ride :: Aerobic Base Building

1. O Saya - Slumdog Millionaire OST (3:34) Warm up

Note:
Training in the Endurance Energy Zone (65-75%) will help build an anaerobic base. Without a sufficient aerobic base, students lack the stamina necessary to exercise for long periods and/or intensity boosts.

Aerobic Exercise:
» Increases resistance to fatigue.
» Tones muscles and increases lean body mass.
» Boosts ability to use fat as an energy source.
» Decreases tension.
» Improves sleep.
» Improves mood.
» Reduces depression and anxiety.
» Activates immune system.
» Increases number and size of blood capillaries.
» Increases cardiac output.
» Decreases resting heart rate.

Two workouts per week if you exercise three times a week and three workouts per week if you exercise five times a week.

2. Dull Life - Yeah Yeah Yeahs (4:08)
1.5 minutes – Seated flat – 75%
30 seconds – Seated flat – 80%
x2

Note:
Seated flat 90-100 RPM.
Short cadence bursts to raise HR, 110 RPM.

3. Viva la Vida - Coldplay (4:01)
4. Train - Goldfrapp (4:11)
3 minutes – Seated climb – 70%
1 minute – Seated flat – 65%
x2

Note:
Add resistance. Slow cadence 70-80 RPM for 1st set, 60-70 RPM for 2nd set.
Remove resistance. Let HR recover to 65% in between, maintain. Breathe.

5. Of the Mountains - Dan Deacon (7:16)
6. I Just Want to Celebrate Remix - Rare Earth (5:00)
4 minutes – Seated flat – 70%
4 minutes – Seated flat – 75%
4 minutes – Seated flat – 80%

Note:
12 minutes seated flat.
Increase intensity by adding resistance or increasing cadence (or both!) every 4 minutes. Encourage students to stay in saddle as long as possible for the true experience, but take saddle breaks as needed.

7. Shut Up and Let Me Go - The Ting Tings (2:54)
8. Hummer - Foals (2:54)
1.5 minutes – Standing flat – 80%
1.5 minutes – Seated flat – 75%
x2

Note:
Short saddle breaks. HR increases slightly. Focus.
Use breath to get HR to decrease when in saddle.

9. Rich Girls - The Virgins (3:04)
10. I Get Lifted - KC & the Sunshine Band (3:05)
11. Gold Lion - Yeah Yeah Yeahs (3:09)
2.5 minutes – Seated climb – 75%
30 seconds – Standing climb – 85-92%
x3

Note:
Add resistance. Slow cadence 60-80 RPM.
Final 30 seconds of each song - Breakaway. Encourage students to really go for it!

12. Lovers in Japan/Reign of Love - Coldplay (6:51) Cool down/Stretch
13. That’s the Way - Led Zeppelin (5:39) Stretch