:30 rest – Sprints – 30 – 45 – 60 – 45 – 30 (no 15 second sprint, no time for it) Rolling Hill (increase and decrease) with sprints, run super fast into the end, then begin cool-down in last :30 Stand and power sprint as hard and fast as possible through the chorus (start when he says “we didn’t start the fire”) Use for jumps during fast part, recoveries in betweenĭrills – standing alternating regular/aggressiveĤ minute climb followed by sprints for the last 2 minutes x sec stand / x sec seated – 2 times at :20, 2 at :15, all the rest at :10 Slow and steady climbing, standing or seated. Alternate between aggressive and regular stance every 60/45/30 seconds. Take 30 seconds for some well-deserved recovery, then take the tension to 4/10 and come out of the saddle for a climb.
Work the clock standing -> 7-8-9 and backįantastic song to spin to. Here’s an ever evolving list of songs I’ve used or plan to use in my cycling class: Artist