The Alternative Hour

Fitness Workout of the Week

~I teach a one hour spin two times a month and haven't put together a ride for that class in a while.  I heard "one" song and created this ride around it.  The tracks have an alternative vibe to them and flowed well with interval loops and climbs.

Loop & Climb Intervals         1 Hour Alternative

Warmup “Smells Like Teen Spirit” {6:00} 

At 6:00 start the first loop

Loop #1-working at 75% RPE/PE  

-:30 Flat

-:30 Run add

-:30 SC –Heavy Gear

-:30 Recover-moderate gear

X4

1:00 recover

Climb-

-2:00 SC-small hill-cadence check

-1:00 Run

-2:00 SC-harder hill

 

1:00 recover

Loop #2-working at 80% RPE/PE  

-:30 Flat

-:30 Run add (then one more)

-:30 SC-Heavy Gear/add a spin up

-:30 Recover-moderate gear

X4

1:00 recover

Climb-

-3:00 SC-small hill-cadence check

-2:00 STC-add one more

-2:00 SC-harder climb

 

1:00 recover

Loop #3-working at 85% RPE/PE

-:30 Flat (challenging) add

-:30 Run add

-:30 SC-Heavy Gear/add a spin up

-:30 Recover-moderate gear

4X

1:00 Recover

 

Climb-“last hill”

-3:00 SC-small hill-cadence check

-2:00 STC-add one more

-2:00 SC-harder climb 

Come into a flat road….. 

Cool Down 

Playlist

Smells like teen spirit (dirty funker remix)-Nirvana

Reckoner (diplov7)-Radiohead

Supermassive Rainbow-Electrosound

That's Not My Name-The Ting Tings

When You Were Young (Jacques Lu Cont Remix)-The Killers

Read My Mind (Pet Shop remix)-The Killers

Sunday Morning-No Doubt

Talk (Jacques Lu Cont Remix)-Coldplay

Shake It (The Lindbergh Palace Remix)-Metro Station

Keep Your Hands Off My Girl  (Broken Spindles Remix)-Good Charlotte

Figure Face Pretty Boy-Broken Spindles

Touch, Peel and Stand-Days of the New

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-I hadn't been running since Shamrock in March.  I went out Friday morning and had a great 4 mile run.  It felt really good getting my running shoes on again.

My "G's" Feedback:

Distance- 4.09

Time- 38:40

Av. Pace-9:27 (not bad sista!)

Calories Burned-374

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"Do you not know that your body is a temple of the Holy Spirit, Who is in you, Whom you have received from God? ... So use every part of your body to give glory back to God..."  1 Corinthians 6:19-20