My version of Pinks SSRS!

Hey peeps, here is my latest.....

IEZ~ SSRS (TY Pinkster)                                                45 min. class

Set a pace, attack, return to pace, recovery 

5 Loops

WU-“Destiny” 6:45

Loop 1-“Talk”

-4 min Flat Road, Moderate Gear, Comfortable pace

-1 min add fast-controlled-hold intensity

-1 min (take gear off)-return back to working pace-NOT RECOVERY

-1 min “Last Train….” Recovery-moderate gear

 

Loop 2-“Last Train to Andromeda”

-4 min Flat Road, Moderate Gear (1^st)-then add 2 or 3-

  “Flat road w/a bite”-hold pace the whole time!

-1 min add fast-controlled-hold intensity

-1 min “On Fire” (take gear off)-return back to working pace -NOT RECOVERY

-1 min Recovery-moderate gear

 Loop 3-“On Fire”

-4 min Small Hill (SC)-cadence check-hold pace!

-1 min “Daft Punk vs Ferry Corsten” add fast-controlled-hold intensity

-1 min  (take gear off)-return back to working pace -NOT RECOVERY

-1 min Recovery-moderate gear 

Loop 4-“Dance & Shout”

-4 min Hard Hill (STC)-cadence check-hold pace!

-1 min “Play your part” add fast-controlled-hold intensity

-1 min (take gear off)-return back to working pace -NOT RECOVERY

      (go until end of song)

-1 min “The Saint” Recovery-moderate gear 

Loop 5-“The Saint”-Your Choice-this loop is shorter

-3 min either Comfortable Flat, Flat w/bite, SC, or STC

-1 min “Go” add fast-controlled-hold intensity-give it all you got!

Flat Road…….. “Jardin Chinois”

Cool Down!

 I cut/paste a lot of these songs using MM.  Especially “Play Your Part” & Go”

 

Playlist:

Destiny (Photek Remix)-Zero 7

Talk (remix)-Coldplay

Last Train to Andromeda-Overlab

On Fire- Astrix

Harder,Stronger,Better, Faster Fire- Daft Punk vs Ferry Corsten

Dance & Shout (Remix)-Shaggy

Play Your Part (Pt. 2)-Girl Talk

The Saint Theme (Moby Remix)-Orbital

Go (Delirium Mix)-Moby

Jardin Chinois- Cirque Du Soleil