Climbing Day

This is about 56 minutes.

• 1. Baby Did a Bad Thing, Chris Isaak - 2:52, warm up
• 2. Stupid Girl, Garbage - 4:21, 30 seconds seated & standing intervals; add on each stand
• 3. So I Need You, 3 Doors Down (?) - 3:51, seated climb, DON'T release resistance from song 2! I add about every :45.
• 4. Road I'm On - 4:01, standing climb, building on resistance from previous 2 songs. Add about every :45.
• 5. Mortal Combat Techno Theme - 3:19, sprints, back to light tension, 15 seconds on, 10 off, 3 seated, 3 standing, then add more resistance for 2 more seated.
• 6. Loser (?) - 4:26, 30 seconds standing, 15 seconds seated, add at each stand
• 7. Kryptonite, 3 Doors Down - 3:56, 15 seconds standing, 30 seconds seated, carrying resistance from previous song
• 8. Santa Monica, Everclear - 3:13, standing climb (you guessed it, building on resistance from previous 2 songs)
• 9. Boom Boom Boom (Jock Jams Remix) - 3:10, sprints, back to light resistance. I do "Stop & Go" (a great idea I got from this site). I yell GO, and the next person yells STOP, then next GO, etc. I cue to do a 5-15 seconds sprint with as much recovery in between. After one round, I'll add a little more resistance & hit it again.
• 10. She'll Do Right Now - 2:54, seated climb, add every :30.
• 11. Higher, Creed - 5:20, standing climb, adding every :45, building from song 10.
• 12. Push It, Garbage - 4:06, reverse intervals or indian sprints. **
• 13. Wake Me Up, Evanescence - 3:58, add intervals ***
• 14. Motivation Proclamation, Good Charlotte - 3:37, reverse intervals (if they can handle it) or student choice (back the resistance down to light & pass :30 blocks to each student to cue the class)
• 15. Hero (Spiderman) - 3:10, cool down

If anyone has questions about the bands let me know - I'm not near my computer to pull it up at the moment.

** Reverse intervals, we drop "some" (our techie term for a gear or so) and sit for :30. At :30, we stand & add, remove at :45, remove at 1:00, and stay up til 1:30. At 1:30 we drop to seated, then 2:00 we stand & add, 2:15 remove, 2:30 remove & stand til 3:00, etc. Email me if you have questions.

Indian Sprints were just described on the Cycling boards. If we do this, we drop 1/2 the resistance we had, to a seated climb. Each person sprints to the front of our imaginary single-file line (I cue 10 seconds). If there's time for a 2nd round we add another level of resistance.

*** Add intervals are like reverse: start seated, add & up at :30, add at :45, stand til 1:15, then drop a gear & seated climb til 1:45, then add & up, add at 2:00, ride & stand til 2:30, etc.

We use this profile for our climbing days. Carrying over the resistance gives 2 12-minute climbs & 1 20 minute one - a great workout for us.

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