You ready to climb?

Hey Peeps, here is my latest......

It's a rough cut of Mr. Baldi's disco ride http://mrbaldi.blogspot.com/2008/11/spinning-class-disco-fever.html

1. A slow build of two hills with one recovery in between the two hills
2. A slow progression of HR
   

Warm Up-"Jaguar"

1^st Hill-“Don’t Stop Believing”-{3:25} 70%

~Seated Climb-“slow build”

            -add every minute 

“Everybody wants to”-{3:25} 75%

~Seated Climb-“continue slow build”

            -add every minute until they are on a “meaty hill” 

“Turn to stone”-{3:25} 80% 

~Run “put some power on those legs” 

“Come as the starlight” {3:15} 85% 

~Standing Climb-add-hold the HR 

“Hi” {3:50} 85%-92% (PE 8/9)-hardest part of the climb

~Jumps on a Hill~ 

“Merry-Go-Round” {2:35} 65-70%

~Flat Road/Recovery 

2nd Hill-“Paralyzer” {3:27} 75%

~Seated Climb-“slow build”

            -add every minute 

“Evil Woman” {4:00} 80% 

~Seated Climb-“continue slow build”

            -add every minute until they are on a “meaty hill” 

“Never Miss a Beat” {2:45} 85% 

~1 min Run

~1 min Challenging Flat…… 

“Saturday Night’s Alright” {over 4} 85%-92% (PE 8/9)-hardest part of the climb

~Standing Climb

            add-several surges throughout….

 

Cool Down-“Chill Out”-

Playlist-

Jaguar- DJ Rolando / The Aztec Mystic

Don't Stop Believin'(Full Tilt Remix)-Journey

Everybody Wants To-Billy Squier

Turn to stone- Electric Light Orchestra

Come As The Starlight (Overdub Bootleg)- Nirvana VS The Supermen Lovers

Hi- Psapp

Merry-Go-Round- Puddle Of Mudd

Paralyzer-Finger 11

EvilWoman-Electric Light Orchestra

Never Miss a Beat-Kaiser Chiefs

Saturday Night's Alright-Nickelback Feat. Kid Rock

Chill Out-Carlos Santana &  John Lee Ho

The goal is to sweat!