Endurance Ride :: Bell Curve (50m)

This ride trains through the entire aerobic HR range (65-85%), gradually increasing and then decreasing intensity.

1. Slumdog Millionaire OST – Jai Ho (5:00) Warm up
Find a comfortable cadence.
Focus on breathing and form.
50-65%, 80-90 RPM

2. The Verve – Bittersweet Symphony (5:00) Seated flat
Add 2 gears, maintain cadence.
Focus on rhythm.
65%, 80-90 RPM

3. I Just Want to Celebrate (Mocean Worker Remix) – Rare Earth (5:57) Seated flat
Keep resistance. Increase cadence.
Feet light on the pedals.
65-70%, 90-100 RPM

4. G. Love & Special Sauce – Peace, Love & Happiness (3:43) Standing flat
Add 2 gears.
Stay slow to maintain HR.
70-75%, 80-90 RPM

5. Lenny Kravitz – Let Love Rule (5:20) Seated climb
Add 2-3 gears, decrease cadence.
75-80%, 60-70 RPM

6. Mark Ronson feat. Phantom Planet – Just (5:43) Standing climb
Add 2-3 gears.
Watch HR closely. Stay aerobic.
85%, 70-80 RPM

7. Marc Broussard – Home (5:00) Seated climb
75-80%, 60-70 RPM

8. Jem – It’s Amazing (3:58) Standing flat
Remove gears as needed.
Allow HR to decrease. Stay slow.
70-75%, 80-90 RPM

9. Jon Hopkins – Light through the Veins (9:25)
Seated flat – 0:00-6:00
Remove 2 gears, maintain cadence.
Allow HR to drop.
65-70%, 90-100 RPM

Cool down – 6:00-End
Reduce cadence, resistance.
Recover.

10. Nick Drake – One of These Things First (4:49) Stretch
11. Israel Kamakawiwo'ole – Somewhere Over the Rainbow (3:32) Stretch