Enjoyable Endurance

This is a fun Endurance ride with varying drills and eclectic music. My class was trying to dance in the saddle with "You Should Be Dancin'"

Profile: Endurance Ride (65 - 80% MHR) / Fat Burn Ride

• Scorcher (Christopher Lawrence) Time: 7:56
  Comment: Warmup
• Bleed It Out (Linkin Park) [136 bpm] Time: 2:44
  Comment: Flat - Build to 75% MHR - Concentrate on the breath / cadence check
• You Should be Dancing (E Senual) [132 bpm] Time: 4:35
  Comment: Flat (Cadence Increase) Build to 80% MHR - Control the heartrate/breathing/ build cadence starting with 80 rpms - add rpms every minute
• Jane Says (Jane's Addiction) [80 bpm] Time: 4:53
  Comment: seated climb to running with resistance / 2 minute seated climb / 1 minute run. Keep heartrate at 80% MHR
• Traveling Riverside Blues (Led Zep) [100 bpm] Time: 5:10
  Comment: If not at 80% MHR need to get there; seated climb to running with resistance / 1 minute seated climb / 30 seconds run
• Fever (Madonna)[120 bpm] Time: 5:01
  Comment: Flat - Just taking HR down one notch. Concentrate on getting back to 75% MHR - recover without cooling down. Burning lots of fat now after the higher effort. Keep up cadence.
• Scuttle Buttin' (Stevie Ray Vaughn) [100 bpm] Time: 2:00
  Comment: Jumps - Find cadence to maintain into jump add resistance if needed. Keep heartrate at 75% MHR
• Steve McQueen (Sheryl Crow) [100 bpm] Time: 3:26 CAUTION: SONG HAS S WORD
  Comment: Surging - Baseline cadence about 80 rpms - surge in saddle to 100 rpms on chorus. Keep heartrate at 75% MHR
• The Mayor of Simpleton (XTC) Time:3:58 Comment: Cool down

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