May Madness - interval ride

Here's an interval, 1 hour class. "T" refers to beginning tension level suggestion (0=easy, 10=very hard)

• Warmup by The Who (5:01) warm-up
• End of the World As We Know It (4:06) T: 3, 1/2 class seated speed/ 1/2 class jog at 2
• Queen of Hearts (3:25) breakaway 1, 2, 3 with chorus T:6
• Feels Like the First Time (3:50) T: 7 climb at 3 & go with music
• You Shook Me All Night Long (3:54) Jog 2/1st chorus at 3 with speed & 2nd chorus 2ct jumps & 3rd chorus seated speed
• Fever (5:00) flat road/T: 5 (follow music for speed)
• Jeffersons [movin' on up] (1:10) HOVER (position 3, flat back, rearend back far - work the hamstrings and glutes)
• Logical Song (4:10) seated climb(45sec), standing climb (25 second increase tension every time you stand)
• Higher & Higher (2:58) jog 2/run during chorus T:5
• Hey Jealousy (3:56) T:4 Alternate seated flat & go max during chorus & jog at 2 with an isolate during chorus T:4
• Emotion (3:56) T:7, standing climb with 2 count jumps during chorus
• Greased Lightning (3:14) T:3 seated sprints ON/OFF (1 person says on to start the sprint, the next person says off to stop the sprint, repeat)
• Devil Inside (5:15) T:7 intervals:
  • 0-1:25 seated climb 1:26 - 1:51 RUN 2
  • 1:52-2:16 climb 3 2:17 - 2:43 RUN 2
  • 2:44-3:24 climb at 1 3:25 - 3:50 RUN 2
  • 3:51-end climb 3 hard T:9
• Come Away With Me (3:20) cool down
• He Ain't Heavy, He's My Brother (4:19) stretch

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