Strength Ride :: 75 min High Energy Push

1. I Like the Way – Bodyrockers (3:20) Warm up

2. Let it Will Be – Madonna (4:21) Jumps
0:45-1:30, 1:52-2:30, 3:17-4:00

3. Square One – Coldplay (4:48) Climbs & Sprints
@ 0:45 – +1 gear
@ 0:58 – 90-100 RPM
@ 1:37 – +2 gears then, Standing Climb
@ 2:27 – Seated Climb – 80 RPM
@ 3:06 – Sprints on Hill Hp2 – 90 RPM
@ 3:50 – Slow back
@ 4:00 – +1 gear / 15 sec = 3 gears

**12 min Seated Climb – 60-80 RPM
**Every 2 min, 15 sec Saddle Break

4. For One Night Only – Bodyrockers (3:00)
@ 1:45 – Saddle Break
5. I Just Want to Celebrate Remix (5:00)
@ 0:45, 2:45, 4:45 – Saddle Break
6. It’s Amazing – Jem (4:00)
@ 1:45, 3:45 – Saddle Break

7. Where the Streets Have No Name – U2 (4:45) Seated flat
Recover to 75%, 90-100 RPM, Maintain, Push
@ 4:00 – +1 gear / 15 sec = 3 gears

**12 min Seated Climb – 60-80 RPM
**Every 2 min, 15 sec Saddle Break

8. Light through the Veins – Jon Hopkins (9:25)
@ 1:45, 2:45, 4:45, 6:45, 8:45 – Saddle Break
9. Life in Technicolor – Coldplay (2:30)
@ 0:25, 1:45 – Saddle Break

10. Devil Inside – INXS (3:57) Seated Flat
Recover to 75%, 90-100 RPM, Maintain, Push

11. That Kind of Man – The Heavy (3:40)
+1 gear / 15 sec = 3 gears, 60-70 RPM
@ 1:00 Sprints on a Hill Hp2, 30 sec
@ 1:30 Seated Climb, +1 gear @ 1:45
@ 2:08 Sprints on a Hill Hp2 or 3, 45 sec
@ 2:50 Seated Climb
@ 3:28 Slow

12. Sarlight – Muse (4:00)
1 min – Seated climb
1 min – RwR
1 min – JoH
1 min – Standing climb

13. On My Way – Bill Boy on Poison (2:44) Seated Climb
+1 gear / 20 sec until 2:00 = 6 gears, then push 60 RPM

14. I Want Candy – Bow Wow Wow (2:43) Downhill Sprint
90-100 RPM

15. One Day Like This – Elbow (6:34) Seated Flat
Recover to 70-75%, Maintain, 80 RPM, Push

16. Dorval – Julia Kent (3:51) Recover, Cool down, Stretch
17. Shine – Alcorus (3:54) Stretch
18. For What It’s Worth – Buffalo Springfield (2:37)