Spin Workout - Sprint Intervals

Oh My God!

My husband turns to me and says "What is the ride about tomorrow?" Good question I think but reply "I don't know, yet" with an attitude of course. I know that it won't be a theme ride, those take time to think out to plan and have to be inspired, just don't have one right now. Then he turns to me and says "Just don't make me do any long hill, or anything for a long period of time, 75% is o.k. but anything else, yuk." So I did what any good wife would do and said "Well then you plan it" and so it was born.

Track sprint work out. Imagine a track, oblong in shape with two straight a ways and two curves, that is it, just a track. And you are going to run or pedal around this track multiple times with break away sprints for 30 seconds each, 30 second of recovery, 30 seconds of speed, then 4 to 5 minutes recovery time. Sounds boring? Easy? Not enough hard work? Hey Jen, where are the hills, jumps, the 75% song? I know that will be the response for my usual Saturday crowd. "Oh Great another, lack luster cycle class" I can just hear it now.

So the Club opens just on time, we all pile into the group fitness room, freezing, grab our bikes, move them out of the haphazard line that they are placed in, and set them up. 8:00am starts, and everyone still is talking, coats still on, blah, blah, blah. We should be starting already, my mind says. I just close my eyes (yes that is correct, sitting on a bike in front of 12-15 people I close my eyes) put my head down, breathe and prepare myself to teach this class. I am getting distracted, mad actually at all the talking. "You're killin me, just killin me" I say into the microphone. Gets maybe 2 to 3 peoples attention. Then I just begin....."Today is NOT a theme ride" still talking, not even paying attention,"There are NO jumps, NO hills, No 75% song" a few more people are coming on board "YOU ARE KILLIN ME" spoken into the microphone, a little bit louder with more gusto. I get off the bike, and now, NOW, I have everyone's attention.

How to Save a Life 4:24 The Fray
Warm up, see above. Explain the ride, I want you to picture a track, just a plain simple track.... You will be sprinting for 30 seconds with a 30 second recovery and then a recovery song. We will do this 5 times, each sprint set with more interval of sprints every time. No reaction, Still Talking, HA! Here we go!!

Move Your ASS 3:52 Scooter
Round One: 22 seconds start your sprints....Three 30 second sprints with 30 second recoveries. Groans complaints, people weren't ready, not enough warm up,... yup, I think, maybe now you will not talk so much from 8:00am on (Husband being one of the biggest offenders in this area)

Boys of Summer 4:43 Don Henley Eagles
Recovery, concentrate on Breathing, see the track, loosen up the upper body, Breathe...Explain how the first sprint may not have felt good, you didn't have enough warm up, you need to use this time to loosen up the body, so you can do the next set better

Tubular Bells 4:10 Book Of Love
Round Two: Sprints Four 30 second sprints with 30 second recoveries, Breathe, Form, imagine that track coach right on the side of the straight a ways, timer in hand, evaluating your form, pushing you on....

Listen to the Music(DJ Malibu Mix) The Doobie Brothers 5:01
Recovery...Second set down, three to go, what could you have done better? What are you made of? Why did you get up this morning?

Origins(Pt 1.) 4:11 Cold Fusion featuring Joe Cortes
Round Three: Four 30 second sprints with 30 second recoveries...

I'd Do Anything for love 5:14 Meatloaf
Recovery song, more that half way over, you are totally warmed up now, joints are loose, you know what is coming up... Breathe!

Ready to Go 5:01 Republica
Round Four: FIVE 30 second sprints with 30 second recoveries....
Talk to them here... relax the shoulders... lighten up on the grip... you can do this..

I Don't Care Anymore 5:06 Genesis
Recovery..use this time... you have one set left...it is SIX sprints..
.. positive coaching, you can do this, you can give more, DON'T THINK, JUST MOVE!

Fast Cars 6:35 (2006 Ryder Extended Mix) Hellbent
Round Five: start at 35 seconds into the song, SIX 30 second sprints with 30 second recoveries...I did the first two with the class, the next three I got off the bike and walked around them, the last sprint I was back on the bike. I told them this so that way they knew there was no cheating, that I was going to be right next to them..I wanted them to push themselves.. positive coaching.

I Gotta Feeling 4:49 Black Eyed Peas
Finally recovery...breathe, stretch, walk along the track, congratulations to you... YOU DID IT!!

Layla 4:46 Eric Clapton
Cool Down, Stretches

Chicago Spin - Sunrise

You open your eyes and look at the clock, it is 4:30am, way before your alarm goes off.

You roll over and try to go back to sleep, but your brain is already working, throwing in thoughts for the day, working out the schedule, thinking of things you forgot to do yesterday.....You roll to the other side and again close your eyes. Doesn't work, 4:33am, says the digital blue numbers of your clock radio, flatten on your back, arms over head, sigh, eyes now open. It is quiet, nice, you are warm under the covers and enjoying the last moments of what will be a busy day. 4:35am, finally you brace yourself and get up..."Don't think, just move" Feet hit the floor stumble to the bathroom, look in the mirror and decide, lets go for a ride.You are in your bike gear, reflective shirt, helmet, gloves, water, all set to go, you can see your breathe, as you breathe......clip in and off you go. The more details you can add, the better the ride. Watch some youtube videos on City biking, read something about it, etc...

God only knows 2:55 Beach Boys
Push off the pedal and glide, nice easy flat road( 5 out of 10 tension), deep breathes, neck rolls, notice the world around you that is still asleep

Thubthumbing 4:39 Chumbawamba
Standing flat increase tension to a 6, Push off the curb into the street, feeling the bike move right and left as you ride sloughing off the sleepiness that you still feel, shiver,.... moving through alleys, passed dumpsters, street lights are still on, you can hear the clicking of your bike, pure, easy breaths, freedom....breathe

Sunstroke 7:07 Chicane
You arrive to "Lake Street" which has the "EL" tracks running above it, you can hear the rhythmic "thump, thump" of the EL running by. Here we go, seated flat, tension at a 6 increase pace for 2 minutes, then red light, standing recovery for 1 minute, and right back to it for 2 minutes. Notice the metal columns on either side of the street, they whirr by you in perfect unison.

Love and Wonder 4:29 DJ earworm
Decrease tension back down to a 5, turn off of lake street onto another city street, more people are waking up, the city is coming to life. Add tension and standing flat, breathe, see your breath

Blinded by the Light 7:06 Manfred Mann's Earth Band
You are headed toward the lake front and want to make it there before it gets crowded, so you can see the sunrise. You start forward on a busy street with 6 lanes of traffic headed directly toward you. There is no alot of traffic yet, but you need a strong steady pace and to stick to the right side, follow that white line. Strong steady legs, move and breathe increasing tension gradually up to a 7, during the song. See the headlights coming at you.....You turn off at the end and take a break, water

Black Betty 4:02 Ram Jam, Spybreak 4:00 Rob Zombie
Take the tension down, you are closer to the lake front but in order to get there you need to go through the tunnels, you got it. Street lights are no longer on, sky is getting brighter.... Increase your tension, 15 second out of the saddle accelerations, the 30 second in the saddle push, repeat 2 times ( or three '-)), increase the intervals to 30 second out of the saddle accerlations, and 1 minute in the saddle pushes. Describe the tunnel, dark to light, graffiti, the smell, the movement of your bike over the lines in the side walk, people you see, hear the cars above you, etc.

Even Better that the real thing 6:39 U2
Last tunnel, keep the above intervals until 4 minutes into the song, then you see the end of the tunnel, light, that gray-blue light that comes up before the sun makes it's way into the sky, Last 2:39 minutes bring tension down, out of the tunnel gliding to the stairs that will take you up to the lake front.

Let the Sunshine In 7:32 Milk and Sugar
First 2:00 minutes are a standing climb with tension at a 7, imagine you are lifting your bike up the stairs, climbing to finally get to the lake front. You can feel the weight of your bike on your shoulders, hear the clicking of you bike shoes on the cement, feel the city around you waking up. Last 5:32, you made it you are at the lake front, see the lake, enjoy the bike path, easy up on the tension 5 or 6 and ride it home.Notice the sun rising over the lake, how the water gitters almost sparkles as the sun hits it, it is warmer out.... Remind them that they have to make it to "Grand Ave" to catch the bus, or they will be late for work.

Good Day Sunshine 2:10 Beatles
Glide to the bus stop, bus pulls up, unclip your shoes, take your sunglasses out of your bike pouch, gently put them on your face, one last look at the sun over the lake, board the bus, hear the clink of your token as it drops in the box,......enjoy the ride home. Breathe, slow down the pedal strokes

I'm Gonna Be (500 miles) 3:39 The Proclaimers
More cool Down, stretches......

Spin Exercise - Clean Slate

I love this time of year, everyone gets a clean slate, or at least they think they do. The world looks renewed, Health and Fitness is prominent in all the newspapers ads, on T.V. and New Year's Resolutions begin. AHHH New Year's Resolutions, at least most people try to start out right, but old habits die hard which is why you need to work at it every day. New promises to be made, old ones wiped away, starting over, again and again. The day you stop starting over is the day you die. So clear your head, wipe off the board and BREATHE!! You do have more in you, more to promise yourself, more to give, more to live, more to love...Just take the first step(or pedal stroke), get up, stand up, Hold your head up. and BREATHE The profile of this ride is a short jog/run (song 3), then a seated section of rolling hills, sprints, run, jumps, rolling hills and 75%. Please try to keep them moving the whole time with NO breaks, just constant movement forward and remember Breathe, breathe, breathe...Happy New Year, lets make this a good one!

Promises, promises 4:00 Naked Eyes
Introduction, flat road, see above

Time of Our Lives 4:23 Paul Van Dyk
Positive Energy, smile, look around, a new year, a new slate, relax, breathe, roll the shoulders, enjoy the ride


I Promise Myself 3:42 DJ Antoine
Standing run for 3 minutes, ask "What have you promised yourself?" What will you promise yourself" Chin up, pull the knees to the chest, Breathe

As the Rush Comes 9:00 Motorcycle
Rolling hills, nice flat road and every minute you increase the tension, hold for one minute, go back down to easy tension (nice flat road) and repeat. Cue form and breathing

Keep Hope Alive 6:13 Crystal Method
30 second sprints, 30 second rest, 30 second sprint, etc...

Underneath 5:10 DJ Antoine
5 minute standing run, cue breathing, strong legs, remind them they are going into jumps so watch your energy level, strong deep breathes

Sexxy Kiss Machine 5:10 James Brown vs Prince
One Minute standing run, one minute jumps, repeat


Reason 8:04 Ian Van Dahl
Rolling hills again with harder tension, one minute on, one minute off

It Makes A Difference 9:33 Kim English
75% song, nice flat road, 9 minutes of pure joy,"Keep that head up, you can be the best you WANT to be, IT IS POSSIBLE

All Will Be Well 4:06 The Gabe Dixon Band
Cool down, Stretches

Spin Exercise - PUSH and PULL

It was cold outside, a BURRRRRRR 24 degrees here in GA! Now that is cold, I do believe that my blood has gotten much thinner since I was a Chicago Girl. Today's ride was all about progressive loading, getting your body to accept the tension and power through it, all with steady breathing. Now it is hard to teach a class like this, hard to hold their attention, esp when we are talking about a subtle increase in tension, so subtle in the beginning that you just don't feel it. I compared it to gaining weight, you don't notice the first few pounds, they just creep up on you, right? It is not until you have gained 5 or 10 that you realize, oh boy, I can't button my jeans, or my shirt is too tight. Another visualization I gave them was digging a big deep hole with a shovel. It is easy in the beginning and you can maintain a steady pace, but as you dig deeper and deeper, you begin to hit clay, rocks, and the shovel gets heavier. Form becomes more important, you have to hold the shovel just right or your back will feel it and you become more inefficient with every shovel.

How to Save a Life 4:24 The Fray
Introduction, see above, nice flat road, big deep breathes

Secrets 3:45 One Republic
Standing flat, explain to them that there are no sprints today, no jumps, no intervals, just a steady long tedious climb. NO STANDING if you can help it, that is why I did this song as a Standing Flat so they can stretch their legs and prepare

Schiller 7:04 Schiller
First minute to get settled in the saddle, get water, and let them increase the tension to their maximum tension!! This is the top of the hill, this is where they will end up at when we are at the end of this hill. Let them feel the tension, how many turns up was it? Remind them that in 45mins I want them back to this tension, WE are GRADUALLY building up to this. Release the tension, back to a flat road, gradually add the tension back up. For example, a 1/4 turn up in tension after about 5 minutes into the song, it is barely felt, just breathe and enjoy the ride

Pride 5:42 Syntax
More building, more breathing, SLOW increase, make them concentrate, give them long periods of silence, just breathing and moving. Mention the weight metaphor, the hole metaphor..

Sweet Home Alabama 8:44 Alabama
More subtle increases, explain the breathing, longer on the way out then the way in, chin is up off the chest to allow the windpipe a clear pathway for oxygen exchange, you need oxygen to feed the muscles, to give you energy, digging deeper and deeper into that hole, adding more weight to your waist

Climbatize 6:38 Prodigy
Guess what more tension, breakdown the pedal stroke, explain the mechanics of every step of the stroke, driving the knee forward, pushing the heel down, wiping the foot backwards, and pulling the heel up to the butt. Gradually increase the tension, building and building... Digging, digging,

Lose Yourself 5:22 Eminen
Use the beat of the song to pull that leg up, add more and more tension, they should be at the maximum tension by the end of this song

We will be Strong 4:00 DJ Antione
Last 4 minutes at maximum tension, butt far back in the saddle, all the weight in the sitz bones, upper body relaxed, shoulders down the back, chin off the chest, body hinged slightly at the hip, light grip on the bars, remember that form is most important when you are working hard, like the sholving.... keep using the visualization. THIS IS HOW your body feels with all the extra weight, feel the strain on the legs, breathe, move past it, breathe

New Year's Day 9:42 U2
Release the tension back down to your flat road, breathe, stand if you need a break, enjoy the easy, fluid pedal strokes, you did it! Now climb out of that hole that you dug, nice and easy, breathe, 8 minutes full flat road, 75% song!

Come Home 4:24 One Republic
Now I didn't leave enough time for a proper cool down, and stretches, so I encourage everyone to stretch on their own, once they are off the bike

Spinning Routine - BATTLEGROUND

Love the fighting movies, Lord of the Rings, Gladiator, 300, I love the warrior movies, and I grew on on the Beastmaster with Marc Singer, was great at the time. Anyway another class was born, Battleground, fun to teach definitely a high threshold ride, with people working the high end of the continuum. Love this ride! But be ready for it

Gladiator 3:40 (Techno Mix)

Warm up prepare for battle, you are about to be immersing yourself into a fight to the death, it is you and only you. You will start out as a group but it is every man for himself, NO ONE will wait for you, you need to move or get killed. Now I want you to picture your battle gear, your weapons and your time period... You can be fighting org es, goblins, men, zombies, wild dogs, amazons women ( usually gets a few laughs) Feel the tension, grow the sweat. It is up to you to take control of your day, accept the challenge, OWN IT. Flat road then add tension, work the legs, move and breathe!

Menothis 3:56 E.S. Posthumus

Stand up, strong legs, you are headed into the battle, army crawl of the the ranks, strong, steady, legs...fight for room, do or die! Still warming up, use the energy and power of the song, Breathe! I don't care what comes at you, what you mind can visualize to get your worst nightmare, you can't hide, you have to fight or die on the field, fast sitting, add some gear,

Sadness 4:43 Nine Inch Nails & Enigmna

Song starts say "Say your prayers!" as the chanting is going on, then a nice big yell, when the yell is on. Four minute climb out of the saddle moving foxhole to foxhole, fighting your way to the next one, pull and work, push the body upright, butt is hitting the saddle, if it hurts your back TOO BAD (no just kidding sit down and release tension)

Lose Yourself 5:22 Emimen

5 minute climb Breathe, move and breath, get the heart rate up into 70-80% and MOVE, Strong, dodging arrows, sun in your eyes, sweat running down your back, having to move up and over people, bodies, monster,etc. Use the visualization, think of your movie, but don't talk too much, let them fill the silence, let them fight their own war!

Head Like A Hole 6:26 Nine Inch Nails

Six minute climb, add some more gear if you want, you can alternate sitting and standing here, but make a challenge, make the sweat, you are nearing the edge of the field with the last fox hole for awhile, you need to breathe and work, keep moving, every man for himself, NO ONE is waiting for you, last 26 seconds say that this is the last fox hole and if you don't move out, you will be bumped out, or run over!! The next two songs I used together for one set, tell them the music will die out and they better not stop to look around, just pure sweat!

Gear Box 2:11 the sounds of Nascar Todd Haberman & Gunfight Music 4:01Propellerheads from the Matrix
11 seconds, remove gear, one minute race pace to get to the next fox hole, DODGE people, Move!!!! 1-2 minute race pace, 2-3 rest, made it to the first fox hole, rest and breathe, farther now to the grove of trees, 3-4:15 race pace, down for the first two minutes of the next song YA YA from Molin Rogue 3:30 minute 2-3:30 you got it race pace, strong, fast legs, still with tension, NO bouncing, dodge those bullets, jump over the losers who fell, you are on your own, keep crossing that battlefield, it is getting darker out you are getting to a base of a hill, and you will need to get up it!! Hold on! Grenade, or Lightning strike, or Mountain TROLL!!

Fighter 4:06 Christina Aguilera

Base of the hill, add tension 4 minute climb, stand or sit, no breaks, keep going, on the strong make it to the end, ARe you a strong one? It is darker now, you are in the shadow of the mountain, war behind you and in front of you! Follow your General or push them out of the WAY! GRRRRR!!!

Stronger 5:12 Kanye West

5 minute climb seated, make it up this hill, work harder then the next person, or you will be left behind, how strong are you?

Sabatoge 2:58 Beastie Boys

Add more tension keep climbing, pure chaos, focus through it, breathe!!

We will be Strong 4:00(Alternative Mix) DJ Antoine

Add more tension, keep up the visualization, pure power push for the last two songs, stand up every 30 seconds or so, or every minute, your choice

Unstoppable 3:05 E.S. Posthmus

Great song! You can see the top of the mountain, and there is your way home be it your choice, helicopter, Gandolf the White, Teleport, just see it and GET THERE

Now we are Free 4:14 Enya-Gladiator Theme

You made it your are on your way home, alive, but a mess, congrats! Now if you can do that, you can do anything today! Monsters, Zombies, Trolls, what can get in your way?
Breathe, stretch! I know this is not enough time to cool down, so hopefully people will take it outside and move around talk, stretch together. Have a great ride!

Indoor Cylcle Routine - The Underdog

I thought about a new concept for a ride. I am always building play list with a purpose and you can't have a class without a purpose, well you can, but it will suck. Believe me I have taught those too, but I had two good classes, here is the first:
The underdog, I want you to make your riders feel like they CANNOT win, no matter what the effort they expend. Sometimes we are just not meant to win, to excel, it is not our time, and that is o.k. Hard to accept? Yes! Sucks? Sometimes, depends on your attitude, and that is what you are trying to convey. It IS all about attitude and your attitude about yourself " You are what you think about all day long" Too many of us don't consciously think about what we THINK about. Think about it (HA) We go along our day with a robot type of attitude, and you know you need to do that when the situation calls for it, but WE do it, too often, day after day, night after night. How many opportunities can and do you pass up, by going on autopilot? The list could be endless, so think about your cycle class. It is at the same time, same club, same people, same room, same instructor, same water bottle, same shoes, and sometimes even the same bike and the same place. (Tomorrow I am going to have everyone switch after the warm up, I will tell you how that goes!) Anyway back to the Underdog
Talk it up, walk in the room with attitude, a BIG attitude, this will get their attention and say something like "You are NOT GOOD ENOUGH!" Watch the head whip around, priceless... and go on " This is your Worst Day ever, Worst ride Ever. You ARE the LOSER, You are the WEAKEST LINK" You are the ONE that Drags, Weighs the Team down, Nobody wants to be paired with you, you are not Strong enough, you have the worst bike, the oldest rangiest clothes, a water bottle with duct tape on it. Your Nervous, you can feel the anxiety building up in your stomach, your nervous, the tension is palpable in the air when you approach the riding group, riders look away, laugh, ride further up the path to avoid you. You are uncertain and it is your turn to be paired with one of the Leaders! One of the Fastest, most efficient, superior skill, pure light on a bike, untouchable! Your confidence has been beat down over and over. This is just not your Ride, NOT YOUR DAY, This is not YOUR GAME! Your "buddy" comes over and kind of gives you a shrug, a irritate nod, time to ride

Barely Breathing 4:15
Warm up, enough tension to feel "flat road"
Give them the speech above, they can barely breath

Walk this way 5:10
Add tension to feel the legs kick in the glutes adhere to the seat, it feels like taffy all the way around the peddle, still warming up

Played ALive 6:46
Decrease tension to flat road (5 out of 10) Leader takes off and you have to keep up, strong fast smooth legs, no bouncing, and you can't keep it! You are falling behind, your partner is getting upset.

I want Candy 2:46
Slow down pace, breath, stand if you have too, but know that only losers do!

Obsidian 8:58
Increasing hills, add tension and stand for 1 minute then in the saddle for 2 minutes decrease tension, strong hard ride. You are still behind, beat them up here, still negative words, look at the faces of your riders, they are very confused and getting mad, good that is what you want them to do, they are the Underdog

Just say Yes 4:41 Snow Patrol
Back off on the tension make it easy, water break in the ride, partner rides away, uneasiness returns and more so. You are being talked about, avoided

Infinity 6:25
Standing run in intervals, time depends on your class, make it challenging. You have to catch the pack and you are falling farther and farther behind

Sorry 7:13
You are sorry that you came out today, should have stayed in bed, seated climb slow the pace, move the legs, big deep breathes, use the belly, shoulders relaxed, mouth open, angry building

Anything is Possible 6:29
Fast Race Pace road to find the pack and your leader, catch up, you are NOT GOOD ENOUGH!! You are the MAN! Song goes down at 2:33, you can use this as a break, I usually do 1:33 of holding back on the pace, and one minute race pace, until 2:33, listen to the words (got to love, the Matrix!)You are on your own, you have already failed, now WHAT?!? Build your confidence, it is o.k. not to be the first, but are you going to give up, or what! Sometimes I say they are racing the leader and fall at 2:33, so are you going to sit down in the dust, or are you going to GET UP!! You Are what you tell yourself all day long" You will either find a way or make one! Believe you are the most capable rider, you will not be last, You will get up, you are good enough. Dig deeper, breath deeper, Where is your spark? Are you the weakest? WHO ARE YOU?!! NOW or never get up or Stay down!!!

Sanctuary 9:17
Nine minutes one pace, the "75%" song, build yourself, move, strong and steady, you can do it, finish the race with them in the middle of the pack, not the first, just moving up.

Down 4:05
Keep building them up and slowing the legs. If you can do this today by 9AM, just think of what you can do with the rest of the day!! You are Awesome!
Stretches and Breathing

Long live the Underdogs of the World!!!
I didn't have time to post all the songs and artists if you need them just shoot me an email.

Spin Routine - High Intensity

New Year, yes everyone gets a new slate, an excuse to start over, "this year will be different, this will be the year I ......," you fill in the blank. I did my first ever endurance ride on January 2, 2010, I had to SELL it to my regulars and I still think some of them didn't get it. I call the long steady one pace, light to medium tension(flat road)the 75% song. I don't know if they bought into the whole selling pitch that I was slowing dropping into their heads class after class.."this is it, this is where you change your body"......"You are now burning fat, dumping those fat cells into your blood stream, whittling away at your waist, love handles, etc" "Breathe" you can't burn fat without oxygen.... It didn't go as well as I planned, I had a hard time grabbing their attention and keeping it. I talked too much, didn't trust myself or them, but I DID it and so DID they, it was a success.. but that will be another ride to post.
Today it was all about HIGH intensity, throwing the heart rate up and bringing it down, burning lots of calories (not all from fat, which is where you want to burn them from, but again another day)

Warm up
Horse with No Name 4:09 Crosby, Stills, Nash & Young
Explain the profile of the class, the goal is to reach your High intensity 9 out of 10 on the RPE(rate of perceived exhaustion scale) or 85% and higher for the Heart rate monitor gang. Think about surges of confidence, bringing the heart rate up, being able to push it and then control the heart back down. and of course BREATHE

It Wasn't Me (edit) 3:47 Shaggy
Standing Flat add a bit of tension, work the legs, push all the way through the hip, explain the next song, the first push up....

Blood is Pumping Club Mix 7:43 Voodoo & Serano
Increase tension to a 8 out of ten, you should feel like you are in the sand, efficient smooth pedal strokes, lots of power, now you are going to push out of the saddle for a 15 second standing run, you won't be going very fast, but you will be exerting a lot of effort, 45 second recovery. You can stay seated for these and if at any time you feel pressure or pain in your knees, you have TOO MUCH TENSION on, don't do it, this is suppose to help you, not hurt you. Never let a rider feel like they can not do a drill you are instructing, everyone needs to work at their own level. Repeat for 3 total 15 second surges, 45 second recoveries, then increase to 30 second surges, 30 second recoveries, up to 1 minute surge, 1 minute recovery, add or subtract as necessary. UGH!

Short Skirt/Long Jacket 3:24 Cake
Keep the tension, seated climb, breathe! Recover the heart rate after 2 minutes decrease the tension to your flat road ( 5 out of ten for tension) get some water and get ready for an interval song, the next high intensity push

C'mon N' Ride It(1996) Quad City DJ's
30 second standing run, 30 second standing climb with a bump up in tension, decrease tension down to flat road and in the saddle for 30 seconds nice steady pace, your cadence or pace should remain the same regardless of your position, that is where the challenge is. Smooth steady breathing, that is the only way you will survive this song, if again at any time you lose control of your breathing just remain in the saddle and recover, then STAY in the saddle and only increase your cadence during the change in positions, it is more important to concentrate on your heart rate and breathing then to try to do positions with incorrect form, this is for your heart..repeat interval as above

Sympathy for the Devil 6:28 The Rolling Stones
Back to the flat road one minute to bring heart rate down to 75 or lower, water, stretch the back and neck, now in the saddle, rolling hills, increase tension just a bit to a 6 for 1 minute, same pace and move, decrease for one minute, etc..

A little less Conversation(JXL Remix)O 6:22 Elvis Presley
5 minute standing fast jog at a tension where you need to push and pull those legs, endurance here people, keep moving, this is your last hard high intensity area, Happy New Year!!

The Boys are Back in Town 4:30 Thin Lizzy
Have a seat, breathe, recover, get the heart rate back under 75%, you may stand or sit as needed, but watch your form, don't get sloppy

New Year's Day(Vocal Extended Mix - Ferry Corsten Remix)9:42 my favorite song, you guessed it the 75% song 9 minute ride, close your eyes and just breathe, enjoy the control you just exhibited over your body and heart rate, nice flat road, almost home

The Captain of Her Heart 4:34 Double
Cool down and stretches.. Boo YAH!!