Interval Ride :: Enhance Your Performance

This interval ride is designed for intermediate and advanced riders that wish to enhance their performance. Encourage beginning riders to stay in the saddle and either climb at a lighter gear or push a flat road during the 2 minute working interval. Emphasize a deep, controlled breath to bring the HR down during the 1 minute recovery.

1. Vegas – Calvin Harris (5:43) Warm Up

2. I Will Possess Your Heart – Death Cab for Cutie (8:35)
(5:00) Seated climb. Build resistance gradually, HR 75% :: 1 gear / minute on 0:30 = 5 gears
(1:00) Standing climb Use this out-of-saddle to bump up HR, 75-80%.
(1:30) Seated flat Maintain steady HR, 75-80%.
(1:00) Recover! HR 65%

3. Dance to the Music – Sly & The Family Stone (2:59)
(1:00) Seated climb – Heavy! Select a gear that is nearly unsustainable. Work into the legs.
(1:00) Standing climb Get out of the saddle and hammer.
(1:00) Seated flat Decrease resistance. Increase cadence. Recover!

Repeat this interval 7 more times.

4. This Too Shall Pass – Ok Go (3:08)

5. Carby – Discovery (3:07)

6. Percussion Gun – White Rabbits (3:08)

7. Notion – Kings of Leon (3:04)

8. Promises – The Morning Benders (3:04)

9. Gold Lion – Yeah Yeah Yeahs (3:04)

10. Never, Never Love – Pop Levi (3:08)

11. Drumline Cadences – LSU Drum Line (2:56)
Rider’s Choice. Maintain HR 75-85%. Push to the finish line!

12. Back to the Earth – Rusted Root (5:48) Cool
13. Quiet 3 – Sheila Chandra (4:54) Stretch
14. First Train Home – Imogen Heap (4:14) Stretch
15. Golden Train – Justin Nozuka (3:07)