Interval Ride :: Burn

2010 Week 3 (45 min)
65-92% HR

Four intervals each 4 minute 30 seconds pushing a standing climb + 30 seconds seated sprint on a hill. Nice, long 4 minute recovery in between. Really push the HR when working the interval and let HR drop to 65-70% in the recovery. Amount of resistance added for interval is up to individual; push a light (80 rpm) to heavy (60 rpm) hill. Do not touch resistance knob for seated sprint!

1. Seasun – Delorean (4:30)
(5:00) Warm up 65%

2. This Too Shall Pass – OK Go (3:08)
(3:00) Seated flat 70%, 90 rpm

3. Viva la Vida – Coldplay (4:01)
(2:00) Standing flat 75%, 80-90 rpm
(1:00) Seated flat 75%, 90 rpm
(1:00) Recovery

4. Bad Romance – Lady Gaga (4:55)
(4:30) Standing climb 85%, 60-80 rpm
(0:30) Sprints on a hill 92%, 80 rpm

5. TFO – Harlem Shakes (4:00)
(4:00) Recovery, Seated flat 65-70%

6. Gallows Pole – Led Zeppelin (4:58)
(4:30) Standing climb 85%, 60-80 rpm
(0:30) Sprints on a hill 92%, 80 rpm

7. Bruises – Chairlift (4:02)
(4:00) Recovery, Seated flat 65-70%

8. Home – Marc Broussard (5:05)
(4:30) Standing climb 85%, 60-80 rpm
(0:30) Sprints on a hill 92%, 80 rpm

9. Devil Inside - INXS (3:57)
(4:00) Recovery, Seated flat 65-70%

10. I Kar Barra (5:01)
(4:30) Standing climb 85%, 60-8o rpm
(0:30) Sprints on a hill 92%, 80 rpm

11. Orinoco Flow – Enya (4:29)
(3:00) Cool down
(1:30) Stretch on bike

12. Caribbean Blue – Enya (3:59) Stretch
13. Switched On – Islands (3:32) Stretch