Awesome interval cycle

1. I hope you dance/Leanne Womack/ 4:56 - warm-up
2. You Gotta Fight/Beastie Boys 3:27 - tempo training, hold steady pace and increase resistance until you can't hold the pace anyore
3. Against the Wind - Bob Seager 5:33 - start on a steady pace, do 30 seconds intervals of speed and resistance, as if you were riding "against the wind", you choose the recovery time
4. Rock & Roll/Led Zeppelin - riding on a flat road, every 30 seconds, jump out of the saddle and stomp the pedals for a 5 second power sprint
5. Check On It/Beyonce 3:31 - jumps
6. Dancin' With Myself - Billy Idol 5:59 - each set is 1.5 minutes: one minute standing (position 3) and 30 seconds sitting using this pattern:
   set 1 - 1 minute flat 30 seconds flat
   set 2 - 1 minute heavy resistance, 30 seconds flat
   set 3 - 1 minute easy resistance, 30 seconds heavy resistance
   set 4 - 1 minute heavy resistance, 30 seconds heavy resistance
   Recover the rest of the song
7. I Will Go With You/Donna Summer remix - 5:42 super set of jumps runs, and climb (they choose resistance), 45 seconds each, 2x around
8. Jailhouse Rock/Elvis 2:22 - run and jumps intervals add resistance 2x during song, you choose the interval time
9. All Fired Up/Pat Benatar 4:09 - start flat and steady, every 30 seconds or so add 10-15 second interval of heavy resistance trying to "push through" resistance for speed
10. Queen of Hearts/Juice Newton 3:31 - moderate hill, start flat, add about 3 turns, not going over a medium tension
11. Alive/J-Lo 4:40 - steep hill, start flat, add resistance little at a time, until you are on top of that hill, slow, heavy resistance
12. Cool down, any Enya song

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