Hills & Thrills

Goal: To build muscular strentgh & cardio endurance. HR Goal: to stay between 75% & 85%. RPE: 6-8

• Warm up - Boom (Bimbo Jones Remix) - Anjulie (6:53) - start in a seated flat with light resistance warming up the entire body and using some cueing and motivational words to get participants in correct frame of mind. Gradually add resistance until you feel you are on a real road but keep heart rate to 65% maximum and RPE to 3.
• Seated flat/sprints - Dollhouse - Priscilla Renea (3:32) - start off on a flat road with 20 second heavy-resistance sprints with 1 minute rest in between. Heart rate to 80% max; RPE 7.
• Seated climb - Beautiful Days (Trentmoeller Mix)- Deepside Deejays (7:52) - this is our first hill and it's seated. Encourage riders to sit back and let the music push them up the hill increasing resistance 2x. HR: 75%; RPE: 7.
• Hill jumps - Revolver - Madonna vs. David Guetta (3:16) - 20 jumps; rest 30 seconds; 20 jumps, etc. Smooth transitions in and out of the saddle from seated to standing climb. Heavy resistance and maintain proper form. HR: 80%; RPE: 7.
• Seated climb/standing climb -
  - Rocket - Goldfrapp (3:52)
  - Not Myself Tonight - Christina Aguilera (3:07)
  - Into the Fire - Thirteen Senses (3:54)
  Total of 10:13 minutes. Start off seated climb with enough resistance that it feels like you are climbing and adding resistance every minute for five minutes then hold the resistance where it is for two minutes then start to take it off and go downhill. Participants come out of the saddle to standing climb when they feel the resistance is too difficult or they feel the need to stand and climb. HR: 85%; RPE: 7
• Seated flat/recovery - Alijendro (Bimbo Jones Radio) - Lady Gaga (3:40) - back in the saddle to recover. Hydrate, stretch if needed, flush legs after that long hill and prepare for the next hill. If needed, cue students to refocus their minds on the rest of the ride and use whatever energy they have left in the tank to make it count. HR: 75%; RPE: 6.
• Seated climb/Standing Climb - Get Wild (Original Mix) - Sharam (10:01) - another long hill. Prepare your students for the this climb and encourage them to really challenge themselves. Start off seated climb with enough resistance that it feels like you are climbing and adding resistance every minute for five minutes then hold the resistance where it is for two minutes then start to take it off. Participants come out of the saddle to standing climb when they feel the resistance is too difficult or they feel the need to stand and climb. HR: 85%; RPE: 7
• Seated flat/jumps - Feel It in My Bones - Teagen & Sara ft. Tiesto (4:53) - start first two minutes in Seated Flat and recover from the previous hill. Then at the three minute mark, give participants the option to jump at their own pace using their connection with their bodies to let them know when and if they need to come out of the saddle. Remind them that they are more than welcome to stay in a seated flat if they desire. HR: 75%/RPE: 7
• Standing climb - I'm In Miami Beach - David Guetta (6:47) - last and final hill. Remind students that this is their last hill before heading home. They are encouraged to have enough resistance to feel the hill and use their discretion as to how steep the hill will be. HR: 80%; RPE: 8
• Warm down - Why - Annie Lennox (4:50) - spend this time decreasing resistance gradually and encouraging students to hydrate and flush legs.
• Warm down - Someone Like Me - Atomic Kitten (2:08) - stretching off the bike.
• Warm down - La Solitudine - Laura Pausini (3:57) - stretching, cleaning up and saying goodbyes.

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