5 X 5

Inspired by Faith the vampire slayer who was always "5 by 5". Everything is either 5 times or 5 sets or 5 minutes. Numbers- mean turns from the bottom. Example: if it says "@ 2.5" it means two and a half turns from the bottom. (our bikes have knobs you turn to up the resistance.) I have included the music with times that I used. I always include a little extra time per section to allow for the beginning 'getting into it' phase and a few seconds recovery at the end. You can always skip to the next song if you don't need it.

Warm up

• (Wolf Parade/You Are a Runner...2:36)

5 CLIMBS-

• 1-up in third position @ 2 for 30 seconds
• Standing in second position @ 2 for 30 seconds
• Sit for 30 seconds

• 2-up in third @ 2.5 for 30 seconds
• Standing in second for 30 seconds
• Sit for 30 seconds

• 3-up in third @ 3 for 30 seconds
• Standing in second for 30 seconds
• Sit for 30 seconds

• 4-up in third @ 2.5 for 30 seconds
• Standing in second for 30 seconds
• Sit for 30 seconds

• 5-up in third @ 3 for 30 seconds
• Standing in second for 30 seconds
• Sit for 30 seconds
• (INXS/Hungry 4:49 Lenny Kravitz/American Woman 4:32)

5 QUICK HILLS-

• 15 Second intervals of resitance
• 1.5, 2, 2.5, 3, off for 30 seconds
• (Fountains of Wayne/Red Dragon Tattoo 3:34 No Doubt/Hey Baby 3:28 Lenny Kravitz/Are You Gonna Go My Way 3:33)

SPRINTS-

• 5 For 30 seconds @ 2 - 2.5 30 seconds on/30 seconds off
• (Franka Potente/Believe 4:56 Artic Monkeys/I Bet That You Look Food... 2:55)

5 JUMP SETS- (quick 2 counts standing/2 counts sitting)

• 1- 25 @ 2
• 2- 25 @ 2.25
• 3- 25 @ 2.5
• 4- 25 @ 2.75
• 5- 25 @ 3
• (The Sounds/Seven Days a Week 3:03 The Killers/Mr. Brightside 3:44)

STANDING FLAT-

• Third position for 5 minutes @ 3
• Sit for last 10 seconds of each minute
• (The Darkness/I Believe In a Thing Called Love 3:38 The Killers/Somebody Told Me 3:19)

5 JOGS/HOVERS-

• 20 Seconds on/20 seconds off
• (Shonen Knife/On Top of the World 3:58 Avril Lavigne/He Wasn't 3:01)

5 QUICK HILLS-

• 15 Second intervals
• 1.5, 2, 2.5, 3, off for 30 seconds
• (Postal Service/Such Great Heights 4:28 Michael Doughty/Looking at the World...4:01)

SPRINTS-

• 5 @ 30 seconds
• 30 Seconds on/30 seconds off
• (Eve 6/Open Road Song 3:19 Fountains of Wayne/Denise 2:35)

COOL DOWN-

• (Tegan & Sara/Where Does the Good Go 3:37)

Total time (not including cool down) 61:00

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