Wind me up

Hi all! My class really enjoyed this workout - hope you will too!!! This is a preety fast ride: flat, uphill and downhill. Have your class keep up with their speed even when climbing the highest peak!!! I use 2 different scales: 1-5 tension level (5 is the hardest) and 0-100% of MHR or one's own level. Have fun!

• 1. Wind it up/Gwen Stefani (3:09) Warm up 1/40%
• 2. Tell me Baby/Red Hot Chili Peppers (4:07) Finish warm up, fast ride in/out of saddle, keep the same fast pace until song ends 2/55%
• 3. Jump/Madonna (3:22) Jumps with speed everytime she sings "jump" (I like to do this one out of the saddle, alternating between basic standing then to very low aggressive) 3/60-70%
• 4. Children/Robert Miles (7:06) Hill 3-5/50-100% I start this climb seated then we're out of the saddle with the first tension increase. Depending on your bikes (you can vary)...I add on tension every minutes for 4 minutes until we reach a level 5. Stay here to the end try to speed up the last minute - it will be hard but it feels great!
• 5. Let Forever Be/Chemical Brothers (3:42) Downhill then fast flat seated ride 3/60%
• 6. Wanna Be Starting Something/MJ (6:03) 1 minute climb 5/90-100% then 30 seconds downhill 3/70% - repeat to the end
• 7. Me and Bobby Mcgee/Janis Joplin (4:31) Free Ride-any style but must keep tension at 3/60%
• 8. Sorry/Madonna (Paul Oakenfold Remix) (7:12) Fast climb 4/80-100%
• 9. I Like to Move It/ (3:25) Sprints do 2 sets of 4 sprints 15sec sprint 5 seconds recover after fourth rest for 30 seconds then go again for last round!
• 10. Fade Into You/Mazzy Star (4:55) Cool Down
• 11. All I Want Is You/U2 (6:29) Stretch

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