Variety Cycle

I had a lot of great feedback about this profile (45 minutes), both about the music and the drills.

• 1) Southside - Moby warm-up
• 2) Send Me On My Way - Rusted Root seated flat/standing flat (every 20 seconds)
• 3) Porcelin - Moby standing flat increase resistance to stand climb (every minute, climb 20 seconds)
• 4) Esctacy - ? seated flat, increase resistance standing flat, drop resistance seated flat (every 30 seconds)
• 5) Everyday - Dave Mathews Band seated climb; 6,7,6,7,8 (resistances 1-10)
• 6) Such Great Heights - Postal Service seated climb 7,8,7,8,9 (resistances 1-10)
• 7) Drum Trip - Rusted Root recovery, students choice
• 8) If You Live - ? jumps; seated flat, standing run, standing climb (30 seconds)
• 9) Disarm - Smashing Pumpkins power sprints; instructor counts down from 10 as the students turn up their resistance...significantly then go into a standing climb to get momentum and power, once instructor gets to 1 students sit down and pedal as fast as they can for 20 seconds. The resistance should be around a 9 out of 10, very hard!!! This will get their heart rate up pretty high and very fast so only do about 2 or 3 depending on the group.
• 10) Honey and the Moon - Joseph Arthur cool-down

I hope you enjoy! If you have any question please drop me an email!

Courtney

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