Happy Feet (Cycling)

This is a profile I created based on a ride from the book "The Heart Rate Monitor Book for Indoor and Outdoor Cyclists" by Sally Edwards & Sally Reed. It's called Happy Feet because it's a play on words because this workout is meant to be fun and challenging. It's a 60-minute workout, time will literally fly and your feet will be anything but bored! As they say, "be happy". Obviously HR monitors are important but you can also use RPE.

The Purpose: This workout has a lot of variety and opportunity to use your imagination. It's a good mind/body challenge because you are mentally focusing on your incremental heart rate changes while your imagination transports you outdoors to steep hills and fast descents.

Your goal will be to raise your heart rate using a smooth, fast spin, concentrating on a quiet upper body and streamlined position. -- this is from the book.

• Warm Up - 7:00 min - Seated Flat - Sorry (Paul Oakenfold Mix) - Madonna (max hr 70%)
• Increase HR TO 75% - Seated Flat/Standing Flat - I'm A Believer - Smashmouth (mhr 75%)
• Increase HR to 90% (increasing HR 5 beats every minute until you get to 90%) - Sprints - Castles In the Sky - Ian Van Dahl
• Keeping HR at 90% - Standing Climb - 10 min - Nights in White Satin (Notte di Luce - Jr. Earth Club Mix) - Mario Frangoulis
• Recovery/Down Hill - HR to 70% - Butterfly (Jazzy Jim Mix) - Crazy Town (MHR 70%)
• Next comes 5 hill climbs - HR should reach 80% max (total 12 minutes) - Seated climb, Standing Climb, Jumps on Hill, Run up Hill, Seated Climb - Songs are respectively:
• - Welcome to My Nightmare - Alice Cooper - 2:47
• - Brass In Pocket - The Pretenders - 3:04
• - Crazy Little Thing Called Love - Queen - 2:43
• - Shake Up the Party - Joy Enriquez - 3:16
• - SOS (Techno Remix) - ABBA - 3:14
• 2 Min increase hr with cadence - Sprints on Hill (30 seconds on/30 seconds off)
• 1 Min increase resistance - Hill climb - ease off resistance a bit - 90% hr is goal
• 2 Min Sprint on Hill (30 seconds on/30 seconds off)
• 1 Min heavy resistance climb - either seated or standing (your choice) Song: Forgiven 2005 (Quadrosonic Mix) - Space Brothers - 6:12 min
• Standing Climb - heavy resistance, then unload and flatten out toward top - 80% m 5 min - Raspberry Beret - Prince
• Warm down - Seated Flat - Hallelujah - Jeff Buckley - 6:53
• Stretch - She Will Loved - Maroon 5 - 4:17

Hope you like it!!

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