A Tough Cycle Routine-Try this one

• 1. Warmup- Coldplay Clocks (5:06) Try to get heart rate to 70% of max before the song is over.
• 2. Lifestyles of the Rich and Famous (3:45) seated flat, sprint on chorus, about 2 sets of 8.
• 3. Sarah McLachlan- Silence (Brokedown Palace) (6:35) Ladder: when the music gets a good spring beat around 45 seconds after it begins, (A.) Sprint 15 seconds. (B.) Turn resistance all the way around 2 times, about 40% of max, and do a seated climb 30 seconds. (C.) 30 seconds stand in position 2, freeze from the waist up, hold 30 seconds. (D.) turn resistance up another level and climb position 3, 30 seconds (tell them butt low to seat, back flat, head down into the wind, chest up). Take resistance off and take it from the top 2 more times.
• 4. Going the Distance/Cake-(3:20)- Position 3 climb, light to moderate resistance, pedal to the push point the whole 3 minutes. Tell them to keep their heart rate even at 70-80% the whole song. Pedal quick.
• 5. Remix, Gloria Estefan-Everlasting Love (3:56) seated flat, run in 2 on chorus.
• 6. Jump Everybody (3:25)- 2 up/2 down x 8; 8 singles. rest. 2 up/2 down x8; 16 singles. rest. 2 up/2 down 24 singles. recover.
• 7. I'd Do anything (Simple Plan) (3:17) Tell them they are in a race and they are in first place, when you get close to the chorus, tell them someone is one their back tire- have them pick up the pace during the chorus trying to get away from the guy behind them. When the chorus is close to over, tell them they broke free and to hold their pace and keep their position in the race. Keep repeating the same idea during each chorus.
• 8. I drove All Night/ Celine Deion (7:54)- Reverse ladder from above.
• 9. Blink 182- Damnit (3:04) last song. Position 1 30:seconds/ turn up resisitance, Position 2:30 seconds. Turn resistance up another level position 3: 30 seconds. Repeat 45 each interval.
• 10. At Last, Celine Dion, Cooldown: heart rate coming down body temperature coming down.
• 11. Every Season- Nicole Nordeman Stretch.

Hope someone likes this as much as me. My class has been coming for a long time so this is not for the faint of heart or beginners.
Happy cycling :)

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