Strength Ride :: Ride Strong

Length: 55 minutes
Target HR: 80%
Rpm: 60-80

This is a serious Strength ride. 30 working minutes before the first recovery and then only for 1:00. The key here is to find a resistance to push at cadence 60-80 rpm to while maintaining target heart rate, deep breath, and perfect form. Dig in and push it to the finish line.

1. SeaSun – Dolorean (4:30)
Warm up

2. Army of One – Cold War Kids (3:02)
(3:00)
0:30 Seated climb
0:30 JoH
0:30 Standing climb
x2

3. Hidden Hand, Hidden Fist – STS9 (6:09)
(6:00)
1:00 Seated climb
1:00 JoH
1:00 Standing climb
x2

4. I’m Good, I’m Gone – Lykke Li (3:09)
5. Notion – Kings of Leon (3:11)
6. Colleen – The Heavy (3:00)
(9:00)
1:30 Seated climb
1:30 JoH
1:30 Standing climb
x2

7. Dogs Days Are Over – Florence + the Machine (4:13)
8. Ambling Alp – Yeasayer (4:00)
9. SuperWhat? – Superbad OST (4:06)
(12:00)
2:00 Seated climb
2:00 JoH
2:00 Standing climb
x2

10. Fire – Kasabian (4:14)
11. Feeling Good /Cover/ – Muse (3:20)
12. Sometime Around Midnight – The Airborne Toxic Event (5:05)
(2:00)
1:00 Recovery, Seated flat
0:45 Standing climb
0:15 RwR
x6

13. Let the Sirens Rest – Now Its Overhead (4:09) Cool down; @2:30 Stretch on bike.
14. If I could Be Where You Are – Enya (4:01) Stretch
15. Witch Doctor – Galactic (4:13) Stretch