Climbing Intervals

• My Vivion / Seal 4:48 Good form is essential to success. Working with proper body position - our shoulders are sliding down our backs, our spine is lengthening, we are pedaling smoothly, our breathing is fluid. We are relaxed and focused.
  This ride take yourself a little furter today. Pattern = flats and resistance ladders
• Perfect Time of Day / Howie Day 4:21 seated climb. Let loose and give it all you got! By the end of this fast climb you should be breathing hard
• Boys and Girls / Good Charlotte 3:04 flat with standing runs --short intervals with enough resistance to be in control on the run
• Pretty Vegas / INXS 3:29 combo climb with runs :30-:50 up and run for 20 seconds /1:24-1:50 up and run for 25 seconds/ Sit and add resistance/ 2:49-3:16 up and run 25 seconds DO NOT REMOVE RESISTANCE climb continues into the next song
• One Last Breath / Creed 3:58 Seated climb transition out of the saddle @ 3:08. Your biggest challenge isn't someone else. It's the ache in your lungs and the burning in your legs and the voice inside that yells "CAN'T". But you don't listen. You just push harder. And then you hear the voice whisper "CAN". And you discover that the person you thought you were is no match for the one you really are.
• Skin / Collective Soul 3:11 Accelerations
• December/ Collective Soul 4:46 Back to the climb/ combo 47-1:119 standing run 20/ 2:05-2:52 up & run for 45 seconds /3:24-4:45 standing run for 1:20. Your legs may lie as you power through this but when you are really working air is the most important measurement breathing is heavy!
• Viva / Bond 3:15 down hill plus pulls/ front and back
• Pressure Drop / The Specials 4:19 Maintain steady cadence while pushing resistance 90-100 RPM
• Mr. Blue Skies / ELO 5:06 Moderate climb with lifts
• Breathe / Anna Nilick 4:40 Seated climb transition to standing @3:45 you are working hard challenging yourself - you can do it but you don't like it!
• Police on My Back / The Clash 3:16- Downhill -fast runs!
• I Don't Want to Be / Gavin D. 3:38 strong finish power intervals! Push on the chorus with attacks! Give it 150% IF YOUR FRIENDS AND FAMILY WERE WATCHING WOULD YOU BE PROUD?
• Bad Day / Dainiel Powder 3:53 easy climb cool down
• I Believe When I fall in Love / Stevie Wonder 4:53 Stretch

Ride hard and enjoy!

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