Resistance Redux

I was inspired by Jennifer Sage's Resistance Reloading Profile to adapt the concept to my shorter 45 minute group cycle and Spinning classes. This is a strength profile with a series of 8-minute hills made up of pairs of a 5-minute seated climb and a 3-minute standing climb (times are approximate). The goal is to climb each hill with more strength and power so that the final climb is very challenging. Here is my playlist:

• Garden of Sakuntala, Amethystium, 5:34 - mood
• Twilight, Delerium, 6:08 - mood
• Halfway Gone (Jody den Broeder Radio Edit), Lifehouse, 3:42 - warm up
• CrushCrushCrush, Paramore, 3:08 - continue warm up and then increase pace and resistance for a standing flat
• Jump (Extended Album Version), Madonna, 5:10 - seated climb 1
• Sweet Dreams (Steve Pitron & Max Sanna Edit), Beyonce, 3:38 - standing climb 1
• December, Collective Soul, 4:45 - seated climb 2
• Everything I Need - The Wallflowers, 3:37 - standing climb 2. Use the energy of the chorus to attack with power and strength.
• Millenium (Juno Reactor Mix), Killing Joke, 6:46 - either a seated flat for recovery or seated flat with intervals of 30-second accelerations. Dial in some moderate resistance for the last minute and run with resistance in preparation for the next climb.
• The Shock of Lightning, Oasis, 5:09 - seated climb 3
• Vertigo, U2 - standing climb 3. Pick up the pace and push hard to the top. Increase the challenge by adding surge intervals during the chorus.
• Little Red Light, Fountains of Wayne, 3:34 - seated flat. Either keep a fast seated flat as students recover from their climb or perform intervals of accelerations or sprints.
• Put Your Records On, Corinne Bailey Rae, 3:36 - warm down
• Cape Porcupine, Achillea, 4:38 - warm down to stretch
• My Spanish Dream, Detlief Schwerter, 3:33 - stretch/mood

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