Hills to Surges~IEZ

Here is an hour spin class IEZ.  I even got the Sage approval on this one! I had fun putting the music together on this one.

Hills to Surges- IEZ                                    1 hour

~Pace Yourselves Throughout

~Go Over Perceived Exertion

 

Warm-Up (5:20)”Supermassive”

 

1^st Hill-(9 min) “15 Step,” “Nude,” & “Walking On Air”

-6 min SC-add every min. {PE 4-6}

-3 min STC-add every min. {PE 7-8} throw in uphill surges

 

Recovery-2:00 (Flat Road)

 

Surges (7 min) “Another Hole In The Head” & “Electrified”

-1 min. SC-every :15 add resistance

-:30/:30 Seated Surges

-1:00/1:00

-:30/:30

-1:00/1:00

 

Recovery-2:00 (Flat Road)

 

2^nd Hill-(13 min) “Love City,” “Attack,” & “Busy Child”

-4 min. SC-add every min. {PE 4-6}

-2 min Run add resistance/cadence {PE 7-8}

-7 min STC-add resistance {PE 4-6}

 (save some energy on the STC for the upcoming surges)

 

Surges (over 6) “Know Your Enemy” & “Peacemaker”

-:30/:30 Surge out to third position

-1:00/1:00

-:30/:30

-1:00/1:00

 

3^rd Hill w/ switchbacks-(5 ) “Famous Last Words”

-go to a small hill-(cadence check)

-switchback adding gear up this last hill

 

Flat Road- (5 )“Warning Shots”

 

Cool Down-“Where’s it At”    Total-59:48

Playlist

Supermassive Rainbow-ElectroSound

15 Step-Radiohead

Nude-(Holy F**k Remix)-Radiohead

Walking on air-Kerli Kõiv

mashed this one in...Mary Poppins "Fun"-:30 clip

Another Hole In The Head-Nickelback

Electrified Remix (short version)-Freestylers

DJ Shadow

Love City-dj lobsterdust

Attack Of The 60 Ft Lesbian Octopus-(I'm doing it Coach!)-Does It Offend You, Yeah?

Busy Child-The Crystal Method

Know Your Enemy-Green Day

Peacemaker-Green Day

Famous Last Words-My Chemical Romance

Warning Shots (Feat Sleepy Wonder And Gunjan)-Thievery Corporation

Where It's At-Beck