Strength Ride :: 75 min World Domination

**This Ride has been Edited from its Original Version**

1. We Will Become Silhouettes – Postal Service (5:01)
Warm Up

2. One Mo' Time – Drums & Effects (3:00)
2 min – Seated flat – 90-100 rpm – 70%
Maintain resistance. Increase cadence.
1 min – Seated flat – 90-100 rpm – 75%

3. Notion – Kings of Leon (3:00)
+1 gear / 0:15 for 1 min - 4 gears
Push!

4. On My Way – Billy Boy on Poison (2:44)
Make sure enough resistance is added for Sprint.
20 sec – Seated flat – 80-100 rpm – 70%
20 sec – Sprint – 100-110 rpm – 75%
x7

5. God Put a Smile on Your Face – Mark Ronson feat. the Daptone Horns (3:00)
Working Recovery!
Seated flat – 80-100 rpm – 65-70%

6. Under Pressure – Queen & David Bowie (4:04)
1 min – Standing flat – 90-100 rpm – 70%
+2 gears
1 min – Seated climb – 70-80 rpm – 75%
+1 gear
2 min – Seated climb – 70-80 rpm – 80%

7. Beautiful Day – U2 (4:06)
2 min – Seated climb – 70-80 rpm – 80%
+2 gears
2 min – Standing climb – 70-80 rpm – 85%

8. I Like the Way – Bodyrockers (3:30)
Maintain resistance. Decrease cadence.
1:30 – Seated climb – 60-70 rpm – 85%
2 min – RwR – 60-70 rpm – 80-92%

9. Train – Goldfrapp (4:00)
2 min – JoH/10 count – 70-80 rpm – 85-92%
2 min – Seated climb – 60-70 rpm – 80-85%

10. Eye of the Tiger – Survivor (4:00)
2 min – JoH/10 count – 70-80 rpm – 85-92%
2 min – Seated climb – 60-80 rpm – 70%

11. Candy – Bow Wow Wow (2:43)
Working Recovery!
Seated flat – 80-100 rpm – 65-70%

12. Heads Will Roll Remix (4:00) Light Hill
Add gears to find Light Hill resistance. Push!
1:30 – Seated climb – 80 rpm – 80%
1 min – Seated flat – 100-110 rpm – 75%
1:30 – Standing climb – 80 rpm – 85%

13. Around the Bend - The Asteroids Galaxy Tour (3:49)
1 min – RwR – 70-80 rpm
1 min – JoH/10 count – 70-80 rpm
x2
Challenge : +2 gears between sets

14. Crawl – Kings of Leon (4:00) Mod/Heavy Hill
Add gears to find Mod/Heavy Hill resistance. Push!
1:30 – Seated climb – 60-70 rpm – 80%
1 min – Seated flat – 100-110 rpm – 75%
1:30 – Standing climb – 60-70 rpm – 85%

15. Hold On – KT Tunstall (3:00)
Working Recovery!
Seated flat – 80-110 rpm – 70-75%

16. Just Like You Imagined – NiN (3:52)
Add gear to find Mod/Heavy Hill again. Final Push!
Standing climb, Mod/Heavy – 85%

17. Hidden Hand, Hidden Fist - STS9 (6:09)
Cool Down
@2:40 Start stretching on bike.

18. Bad – U2 (6:00)
Stretch Off Bike