Strength Ride :: Tribute to MJ, The King of Pop

Mimics rolling countryside, getting progressively harder with each hill.
HR 75-85%

1. Thriller (5:12) Warm up

2. Bad (3:55) Light Hill 80 RPM
2 min – Seated climb
1 min 30 sec – Standing climb
30 sec – Flat road/Downhill

3. Billie Jean (4:53) Light Hill 80 RPM
3 min – Seated climb – +1 gear / min = 2 gears
1 min 30 sec – Standing climb
30 sec – Flat road/Downhill

4. Beat It (4:14) 80 to 70 RPM
JoH
@ 2:00 +1 gear

5. Give into Me (5:29) Mod Hill 70 RPM
4 min – Seated climb – +1 gear / min = 3 gears
1 min – Standing climb
30 sec – Flat road/Downhill

6. Smooth Criminal (4:17) Mod Hill 70 RPM
1 min – Seated climb
1 min – RwR
1 min – JoH
1 min – Standing climb

7. Don’t Stop 'Till You Get Enough (5:51) 80-100 RPM
Flat road – Push – Maintain HR 75%

**Transition into seated climb for final push uphill – Steep climb**

8. The Way You Make Me Feel (4:26) Heavy Hill 60 RPM
Seated climb – +1 gear / min = 4 gears

9. Dirty Diana (4:41) Heavy Hill 60 RPM
30 sec – Seated climb, find candence
1 min – RwR
1 min – JoH
1 min – Standing climb

10. I Want You Back (3:00) Cool down
11. Rock with You (3:23) Cool down
12. Man in the Mirror (5:19) Stretch
13. Black or White (3:23) Stretch